DAY 9 of our Strong 20 Program: 20-Minute Functional Core Training
This strength training workout focuses on daily movement patterns that require core strength: balances, holds, twists, presses and pivots. This is effective, FUNCTIONAL CORE TRAINING - no boring crunches here!
► This is DAY 9 of our Strong 20 Workout Challenge! Find all of our Strong in 20 Workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhsmJMIxMOQEZgJ4FXplRj0&si=OBQNdyeQonsZ_p9X
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THE WORKOUT: 20-Minute Functional Core Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
12 Functional Core Exercises
Timed Intervals (30 seconds of work, 10 seconds of rest)
Repeat Each Exercise x2 Sets (back-to-back, then move on to the next exercise)
►Workout Outline:
1) One Arm Front Rack + One Arm Overhead March
2) Side Squat to Single Leg Thruster
3) Double Leg Deadlift to Single Leg Knee Drive + Overhead Press
4) Single Leg Deadlift + Diagonal Lift + Knee Drive - RIGHT
5) Plank Sprinter Step Ins
6) Single Leg Deadlift + Diagonal Lift + Knee Drive - LEFT
7) Windmill
8) Lateral Bear Crawl Walk
9) Alternating Front Lunge, Twist + Halo
10) Single Leg Balance Curl Press
11) Dumbbell Chop, Squat, Press + Pass
12) Hold the World (5 sec) + Reverse Crunch
►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
04:00 One Arm Front Rack + One Arm Overhead March
05:35 Side Squat to Single Leg Thruster
07:20 Double Leg Deadlift to Single Leg Knee Drive + Overhead Press
08:45 Single Leg Deadlift + Diagonal Lift + Knee Drive, R
10:30 Plank Sprinter Step Ins
12:00 Single Leg Deadlift + Diagonal Lift + Knee Drive, L
13:35 Windmill
15:00 Lateral Bear Crawl Walk
16:40 Alternating Front Lunge + Twist + Halo
18:20 Single Leg Balance Curl Press
20:00 1 DB Chop + Squat + Press + Pass
21:40 Hold the World + Reverse Crunch
23:15 Cool Down/Stretch
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
Find This Workout on NML: https://www.nourishmovelove.com/strong-20-core-training
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LINDSEY WEARING (affiliate links):
► strongfeel Strength Training Shoes — https://creatoriq.cc/3TP69hl
► Base Pace Legging -- https://creatoriq.cc/3DH1SrW
► Classic-Fit Cotton-Blend T-Shirt — https://creatoriq.cc/3fNZplq
► Energy Bra - https://creatoriq.cc/3UrK4Hk
RACHEL WEARING (affiliate links):
► strongfeel Strength Training Shoes — https://creatoriq.cc/3TP69hl
► Wunder Train Legging -- https://creatoriq.cc/3BUu3CE
► Yoga Tank Top -- https://creatoriq.cc/3Hs3PKG
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20
WEEK 1:
Day 1: Legs and Back - https://youtu.be/gld5_qx3F4E
DAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o
DAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw
DAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA
DAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk
WEEK 2:
DAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw
DAY 7: Back and Arms - https://youtu.be/j5kOjZnKM44
DAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM
DAY 9: Functional Core - You are here!
DAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w
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►Is this workout Pregnancy-Friendly? Follow the workout modifier and slow down moves as needed during early pregnancy. As your pregnancy progresses, substitute this Pregnancy Core Workout: https://youtu.be/XzmasUM0vtE
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#functionalcore #functionalcoretraining #coretraining