DAY 9 of our Stronger 25 Challenge: 25-Minute Unilateral Core Workout!
This FUNCTIONAL CORE WORKOUT strengthens and stabilizes the core with a combination of rotation, anti-rotation and stability exercises - all focused on one side of the body at a time!
Unilateral core training allows us to isolate one side of the body at a time and work on reducing muscle imbalances between a dominant side and weaker side. It also mimics many real-life motions such as reaching with one arm, carrying a load of groceries, or holding a baby on one hip.
► This is DAY 9 of our Strength and Abs Workout Program: Stronger 25! Find all of our Stronger in 25 Workouts in this playlist: [ Ссылка ]
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: [ Ссылка ]
💜 Become a member of Team NML (for exclusive workouts, community + accountability): [ Ссылка ]
✨THE WORKOUT: 25-Minute Unilateral Core Workout✨
► EQUIPMENT: One Medium-to-Heavy Dumbbell. We’re using a 10-20 lb dumbbell.
👉My Dumbbells (affiliate link): [ Ссылка ]
👉My oversized yoga mat is from Gorilla Mats (affiliate link): [ Ссылка ]
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ 3 circuits (3 exercises/circuit - anti-rotation, rotation, stability + rotation challenge)
✔️ Timed Intervals (Perform each exercise for 40 seconds of work followed by 10 seconds of rest)
✔️ Repeat each circuit x2 sets
►Workout Outline:
1️⃣ CIRCUIT ONE:
1) Single Leg Deadlift Hold + Lateral Dumbbell Swing
2) Lunge Hold + Dumbbell Chop
3) ½ Kneeling Hinge Swing + Press + Slow Lower
2️⃣ CIRCUIT TWO:
1) Plank + Dumbbell Push on Towel
2) Dumbbell Pull Through to Side Plank Hold
3) Windshield Wiper Plank
3️⃣ CIRCUIT THREE:
1) Single Sided Dead Bug Hold
2) ¼ Get Up into Reverse Plank
3) Single Leg Glute Bridge March + Dumbbell Pullover
🔥BONUS MOVE:
Alternating Snatch + 2 Overhead Marches for 1 minute
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
07:20 Circuit One
13:40 Circuit Two
20:20 Circuit Three
26:45 Bonus Move
28:30 Cool Down + Stretch
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: [ Ссылка ]
❤️ Find This Workout on NML: [ Ссылка ]
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- [ Ссылка ]
► lululemon strongfeel Training Shoes -- [ Ссылка ]
► lululemon Wunder Train Contour Fit Leggings -- [ Ссылка ]
► lululemon Ebb to Street Cropped Tank -- [ Ссылка ]
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- [ Ссылка ]
► lululemon strongfeel Training Shoes -- [ Ссылка ]
► lululemon Wunder Train Contour Fit Leggings -- [ Ссылка ]
► lululemon Align Racerback Tank Top -- [ Ссылка ]
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: [ Ссылка ]
WEEK 1:
▪️Day 1: Full Body Push - [ Ссылка ]
▪️DAY 2: Upper Body Pull - [ Ссылка ]
▪️DAY 3: Leg Workout - [ Ссылка ]
▪️DAY 4: Sweating Standing Abs - [ Ссылка ]
▪️DAY 5: Full Body Strength + Abs - [ Ссылка ]
WEEK 2:
▪️DAY 6: Full Body Pull - [ Ссылка ]
▪️DAY 7: Upper Body Push - [ Ссылка ]
▪️DAY 8: Slow Burn Legs - [ Ссылка ]
▪️DAY 9: Unilateral Core -📍You are here!
▪️DAY 10: Full Body Pyramid - [ Ссылка ]
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►🤰Is this workout Pregnancy-Friendly? Yes! Follow the workout modifier as needed, taking planks from your knees or adding an incline. Be mindful of rotational twists as your pregnancy progresses.
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Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
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www.nourishmovelove.com
#unilateraltraining #coretraining #coreworkout
Stronger 25 Day 9: 25-Minute Unilateral Core
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