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: https://youtube.com/playlist?list=PLpa0d6IJAhbi7oQOCfWQf26svKRpWXe6B
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
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): 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:
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:
1⃣ CIRCUIT ONE:
1) Single Leg Deadlift Hold + Lateral Dumbbell Swing
2) Lunge Hold + Dumbbell Chop
3) ½ Kneeling Hinge Swing + Press + Slow Lower
2⃣ CIRCUIT TWO:
1) Plank + Dumbbell Push on Towel
2) Dumbbell Pull Through to Side Plank Hold
3) Windshield Wiper Plank
3⃣ 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: https://spoti.fi/32fRMuK
Find This Workout on NML: https://www.nourishmovelove.com/stronger-25-unilateral-core
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LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Wunder Train Contour Fit Leggings -- https://creatoriq.cc/41JykCQ
► lululemon Ebb to Street Cropped Tank -- https://creatoriq.cc/3Slommy
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3DDwYiU
► lululemon Wunder Train Contour Fit Leggings -- https://creatoriq.cc/41JykCQ
► lululemon Align Racerback Tank Top -- https://creatoriq.cc/3GZ6CKb
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://nourishmovelove.com/stronger-25
WEEK 1:
Day 1: Full Body Push - https://youtu.be/dzpuia04dmI
DAY 2: Upper Body Pull - https://youtu.be/1MKnW5VXF9I
DAY 3: Leg Workout - https://youtu.be/VqhB4zBBQIo
DAY 4: Sweating Standing Abs - https://youtu.be/TzwArPtSTGs
DAY 5: Full Body Strength + Abs - https://youtu.be/Xw5tj1coT_I
WEEK 2:
DAY 6: Full Body Pull - https://youtu.be/VZvzYE_Xir8
DAY 7: Upper Body Push - https://youtu.be/py6lJGDSsN4
DAY 8: Slow Burn Legs - https://youtu.be/gRk07jfyDq4
DAY 9: Unilateral Core -You are here!
DAY 10: Full Body Pyramid - https://youtu.be/ugqysYyx0mk
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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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#unilateraltraining #coretraining #coreworkout