If you want an exercise that challenges your entire body, this is it.

The exercise, suggested by Jessica and Jason Wright, who operate the Indy Adventure Boot Camp (www.indyadventure bootcamp.com, 317-658-6731) is tough because it combines the full-body push-up and plank with a strength-training move. Your chest, back, shoulders and core area get a workout.

The Wrights offer boot camps at different facilities or parks in Carmel, Fishers, Zionsville, Avon and Noblesville. They are held at 5:30 and 9:15 a.m. for women only and at 6:30 p.m. for men and women Monday through Friday.

Four-week sessions with classes three to five days a week are available. They focus on cardiovascular and strength training every day and include obstacle courses with running drills and other challenges.

Jason demonstrates this exercise, using dumbbells.

Step 1: Start in the plank position, facing the floor and holding a dumbbell in each hand. Position your hands and feet about a shoulder width apart. Distribute weight evenly, and keep your hips square to the floor.

Step 2: Pull one arm up into a row position, keeping your elbow close to your side. Squeeze your back at the top, then place the dumbbell back to the floor. Perform a row using the other arm and return the dumbbell to the floor.

Step 3: At the end of the second row, go down into a push-up and return to the plank position.

Repetitions: Work up to doing 20 repetitions, 10 with each arm.

Tips: Keep abdominal muscles tight. Your body should remain in a straight line throughout the entire motion. If the exercise is too hard, drop to your knees.