Renegade Rows

Intermediate
Full Body, Core, Shoulders Low Bar or TRX
HIIT

Benefits

Improves core stability and balance

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 25 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
67
Average BPM
134
71% of max
Max BPM
188

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

3,105
Calories
204.6g
Carbs
81.5g
Protein
54.5g
Fats

Micronutrients

Sugar: 36.9g
Sodium: 1,873.3mg
Cholesterol: 198.7mg
Serving: 251.5g

Meal Preparation

Method: Grilled
Prep: 10 min
Cook: 28 min

Calorie Balance Analysis

Calorie Intake
3,105
from food
Calories Burned
1,136
during workout
Net Balance: +1,969 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~710 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
18 years
Gender
Male
Weight
118.1 kg
Height
1.64 m
BMI
43.9
Obese
Body Fat
35.0%
Lean Mass
76.8 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.7 liters of water daily.

Related Exercises