A full body, low impact cardio AND unilateral strength training workout with a ton of variety and NO JUMPING!
WHY we love unilateral strength training?! Unilateral (or single-sided) exercises allow us to FOCUS on the imbalances we have in our bodies AND it's a great way to engage your core (and build strong ABS, no crunches)!
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THE WORKOUT: 40-Minute Low Impact Cardio & Unilateral Strength Workout
► EQUIPMENT: A single medium to heavy dumbbell and a sweat towel or glider. We're using 15 and 20 lbs here! Option to use two lighter dumbbells instead.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the workout above. I'll coach you through the entire workout (30 exercises), providing form cues, motivation and modifications along the way.
It looks like this:
3 Circuits (10 exercises per circuit)
Time Drop Format (circuit one is 45 seconds of work, 15 seconds rest; circuit two is 40 seconds of work, 20 seconds rest; circuit three is 30 seconds work, 30 seconds rest)
No Repeats (perform each circuit x1 set)
►Workout Outline:
1⃣ CIRCUIT ONE: LOWER BODY
1) Uneven Squat Thruster + Dumbbell Pass
2) 2 Front Squats + 2 Slider Burpees
3) Narrow Lunge + Slide, R
4) Towel Jack Lunges, R
5) Staggered Deadlift, R
6) Single Leg Deadlift 3 Point Pick Up, R
7) Narrow Lunge + Slide, L
8) Towel Jack Lunges, L
9) Staggered Deadlift, L
10) Single Leg Deadlift 3 Point Pick Up, L
2⃣ CIRCUIT TWO: UPPER BODY
1) Bear Crawl Slide + Row, R
2) Glute Bridge Hamstring Curl + Single Arm Chest Press, R
3) Bear Crawl Slide + Row, L
4) Glute Bridge Hamstring Curl + Single Arm Chest Press, L
5) Wide/Narrow Push Ups, R
6) Slider Burpee + 2 Single Arm Push Press, R
7) Lateral Lunge + Single Arm Curl, R
8) Wide/Narrow Push Ups, L
9) Slider Burpee + 2 Single Arm Push Press, L
10) Lateral Lunge + Single Arm Curl, L
3⃣ CIRCUIT THREE: CARDIO + CORE
1) Squat + Pivot Press, R
2) Plank, Walk Hands Back to Bear + Dumbbell Slide
3) Squat + Pivot Press, L
4) 5 Second Plank Hold, 5 Wide Knee Pulls, R
5) Towel Slams
6) 5 Second Plank Hold, 5 Wide Knee Pulls, L
7) Lateral Push Towel Slams
8) Elevated Bird Dog Slide, R
9) Squat Pulse + Towel Drop Burpees
10) Elevated Bird Dog Slide, L
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
06:30 Circuit 1
17:30 Circuit 2
28:20 Circuit 3
39:00 Cool Down
Find this workout on NML: https://www.nourishmovelove.com/40-minute-low-impact-workout/
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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WEARING (affiliate links):
► lululemon Wunder Train High Rise Tight: https://creatoriq.cc/3BUu3CE
► lululemon Swiftly Tech Racerback Tank: https://creatoriq.cc/3LzRTqh
► lululemon Wunder Train Longline Bra: https://creatoriq.cc/3K5Y5Xt
►Nike ZoomX SuperRep Surge Shoes: https://bit.ly/3mSdttW
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TRY MORE of My POPULAR Low Impact Cardio Workouts on YouTube:
► 10-Minute CARDIO KICKBOXING Tabata Workout — https://youtu.be/1FRhkeWxbVM
► 15-Minute Standing Cardio Workout -- https://youtu.be/1C70Bo67Uio
► 15-Minute Cardio Workout At Home (No Equipment + No Jumping) — https://youtu.be/sEhb2kuyfeo
► 15-Minute Low Impact HIIT Cardio Workout — https://youtu.be/l7vwhSo3040
► 25-Minute High Intensity Cardio Kickboxing Workout -- https://youtu.be/F33KXCI-YCY
► 35-Minute Low Impact Cardio At Home (NO REPEATS + No Equipment) — https://youtu.be/8rlFPcO4z4I
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#cardioworkout #lowimpact #strengthtraining