Stronger 25 Day 9: 25-Minute Unilateral Core
73,743
Published 2023-07-27
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: • Stronger 25 Workout Challenge (Streng...
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✨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): www.torquefitness.com/#a_aid=nourishmovelove
👉My oversized yoga mat is from Gorilla Mats (affiliate link): 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:
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: spoti.fi/32fRMuK
❤️ Find This Workout on NML: www.nourishmovelove.com/stronger-25-unilateral-cor…
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Wunder Train Contour Fit Leggings -- creatoriq.cc/41JykCQ
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👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Wunder Train Contour Fit Leggings -- creatoriq.cc/41JykCQ
► lululemon Align Racerback Tank Top -- creatoriq.cc/3GZ6CKb
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: nourishmovelove.com/stronger-25
WEEK 1:
▪️Day 1: Full Body Push - • Stronger 25 Day 1: 25-Minute Full Bod...
▪️DAY 2: Upper Body Pull - • Stronger 25 Day 2: 25-Minute Back + B...
▪️DAY 3: Leg Workout - • Stronger 25 Day 3: 25-Minute Dumbbell...
▪️DAY 4: Sweating Standing Abs - • Stronger 25 Day 4: 25-Minute Sweaty S...
▪️DAY 5: Full Body Strength + Abs - • Stronger 25 Day 5: 25-Minute Dumbbell...
WEEK 2:
▪️DAY 6: Full Body Pull - • Stronger 25 Day 6: 25-Minute Full Bod...
▪️DAY 7: Upper Body Push - • Stronger 25 Day 7: 25-Minute Chest, S...
▪️DAY 8: Slow Burn Legs - • Stronger 25 Day 8: 25-Minute Leg Circ...
▪️DAY 9: Unilateral Core -📍You are here!
▪️DAY 10: Full Body Pyramid - • Stronger 25 Day 10: 25-Minute Full Bo...
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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
All Comments (21)
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I’ve been working out with you guys every single day for over 6 months, but got sick last week & was out of the game for FOUR days. I called those my ‘rest’ days & tomorrow will finish this 2 week program “on time” to be able to start whatever you have for me on Monday! 💪 feeling great guys - not only has my physique changed dramatically but also my energy and mood overall - thank you so much! You’re truly some goddesses!
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LOVE how you give us the weekly core workout. Really enjoyed the unilateral dead bug and the reminder to keep breathing during the hold.😅
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Love your matching braids in this one! Mind, body intentional movement. Thank you!
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This was tough! Definitely coming back to this one!
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Definitely ended Stronger 25 with a HOLY BANANAS! Now let’s get the weekend started!!! 🙌🏼
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Love your core workouts and all the new moves you’re bringing us. I really like the big challenging moves that challenge your brain as well 😂 Thanks for another amazing workout!
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I love the way you make a core workout fun! I usually hate working my core but love when it's mixed in with all of these moves! Thank you!
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Great creative new moves. Thank you!
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loved loved loved this! thank you! 10-15#
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NICE, added this to Day #8, 3 mile walk, and raring to crush Day #10 on Sunday! Thanks team! 8.11.2023!
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Perfect workout! Strength training for the core, who knew? Now I know and I did it hard core and I’ll be sore but super happy, awesome…and I’ll do it again (but not today 😂) ❤️🔥🙌🏼💃🏻🏋🏻♀️💪🏼🤗🌈🌇👸🎉🧘🏻♀️🏖
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LOVED this! Such creative moves! Thank you!
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Holy bananas on the swing, press, rotational move!!! Ahhhh my arms and my core were screaming.
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Great workout! Wow that plank sequence was tough. I’ll have to work up to doing it on my toes with weight. Thank you so much. Loved that first sequence!
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This was deadly but I pulled through . And it was so fun! More of this core workout ! And low impact cardio ❤
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more unilateral core!! and more weighted standing core! functional core training!
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Awesome! Love to work my core I’m so many different ways! Not just sit ups ! I loved this one! Thank you!
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Best core workout yet!
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Circuit two!! 😲 That was fun, thank you!
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That plank sequence- almost killed me ❤❤
