The walking knee lunge is a functional exercise that works the entire body with a movement we often do every day-getting up and down from the floor. Complete 4 circles in the other direction. Do 4 circles and then change directions by lunging with your right leg first.Each time you complete one circle of lunges, planks, and rows, you should be facing forward again.Repeat the series, once again lunging to the left, moving into a plank, and then lifting the left arm into a row as you step forward with the right leg.Stand up and turn to face the back of the room.Pull the left weight up into a single-arm row and then step forward with the right foot.Touch the left hand to the floor while still holding the weight as you step the left leg back into a plank position.You should be in a deeper runner's lunge as you draw your left arm into a row. Take the weight in your right hand down to the floor while holding the weight.Take a step forward to lunge with the left leg, keeping the right leg straight. From a standing position, hold weights in each hand and turn to the left.This compound exercise works multiple muscle groups, including the legs, abs, and back. You'll transition from a standing position to a plank and then incorporate a few single-arm rows with dumbbells. The 360 plank with single-arm rows can be a little tricky, since there are a few things going on at once. Lower and repeat, alternating rows on each side for 1–3 sets of 8–16 reps.Maintain stability and stay lifted in your torso and hips (watch out for dropping into a banana back) as you pull the right weight up into a single-arm row.Press up into a plank and hold briefly.Lower into a close-grip pushup, keeping your back flat and abs pulled in.Alternatively, you could ramp up the intensity by doing this move on the floor. Get into a pushup position on a step or raised platform, with your hands gripping dumbbells about shoulder-width apart.You can also position your feet a little wider for a more stable foundation. This is a challenging exercise, so start with lighter weights and modify it if necessary by doing the pushup from your knees. By combining a close-grip pushup with a row, you'll work your chest and back muscles at the same time, while building strength and power. The pushup plank and row is a compound exercise targeting multiple muscles, including the chest, shoulders, triceps, back, and core.

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