INGREDIENTS
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cookies
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pumps & iron
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beginner series: 15-minute core workout
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beginner series: 15-minute core workout
1 serving
exercise mat
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pen & paper
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standing side bend
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backward at an angle as you dip. envision sliding the weight down the side of your leg to keep this alignment
1 serving
standing bicycle crunches
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tabletop bird dog crunch
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kneeling side forearm plank hip lifts
1 serving
do it from your feet. instead of having your knees be the point of contact
1 serving
russian twists
1 serving
explore
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shop
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log in
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sign up
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bloglovin
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activate
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the edit
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shop
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widgets
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help
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blogger faq
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careers
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terms of service
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share post
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2015
pumpsandiron.com · sep 8
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just like last week's workout in the beginner series
1 medium
weight
1 serving
gymboss interval timer
1 T
make i easier
1 serving
use less weight
1 serving
chair without arms
1 T
make i harder
1 serving
use a heavier weight
1 head
extend the other hand over as you bend to the side
1 T
make i easier
1 serving
this one requires balance. if it's too much
1 T
make i harder
1 T
make i easier
1 ml
keep both hands on the ground. if you're feeling too wobbly during the move
1 T
make i harder
1 balls
do it in a plank. instead of having your knees on the ground
1 T
make i easier
1 T
make i harder
1 serving
don't rest your hips on the ground at the end of each rep. lower them to a hover then contract the obliques to lift ‘em right back up
1 T
make i easier
1 T
make i harder
1 serving
hold a weight in your hands as you do this
1 serving
lift your feet off the ground. instead of having your heels down
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the “why” behind this workout
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speaking of this powerhouse muscle group …