This is a great pose for arm, shoulder, and oblique strengthening! It also has many modifications and variations for ALL LEVELS! Make sure to use your obliques to help reach your hips up higher in any of the variations.
beginner modification: place your top leg on the ground in front of you for balance support, an other option is to keep your top hand on your hip instead of reaching
intermediate variation: stack your feet, legs and shoulders. turn your gaze to look up
advanced variation: “play” reach your top leg up, and keep pressing out through the heel. you can also try coming into a side plank tree variation! (no photo)
Nice simple challenges!
I took it a bit easy on this workout. My legs were not being nice today since I worked them super hard the other day. But who cares! I’ve run 30 minutes everyday since Friday, 20 minutes ain’t bad at all.
No matter how you like your cardio at the gym, we’ve got the answer. Stick to your favorite machine or branch out and try a new one with all of our cardio workouts, all in one place.
3 sets of 15 reps
Start standing, holding a dumbbell in each hand anywhere from 5 to 20lbs. Step the feet hips width distance apart and begin to squat down bringing weight into heels. Engage the core and lean the torso forward to a 45 degree angle, arms down by the sides, rotating the palms to face each other. Put a slight bend in the elbows and lift the arms out to the sides, squeezing the shoulder blades together and keeping a slight lift in the chest and chin. Return the arms back to center, squeezing the weights toward the midline, using resistance. That was one rep. Continue this, going for 12-15 reps. Repeat for 2 more sets.
Good for upper back strength, strengthen and tones the arms and thighs.
Standard Moves presented by PUMA.