Stronger 25 Day 9: 25-Minute Unilateral Core

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:    • 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): https://www.torquefitness.com/#a_aid=...
👉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:
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: https://spoti.fi/32fRMuK​

❤️ Find This Workout on NML: https://www.nourishmovelove.com/stron...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► 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-1007580...
► 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 -    • 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