Stronger 25 Day 9: 25-Minute Unilateral Core
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- Опубліковано 28 лип 2024
- 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 Ch...
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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=...
👉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/stron...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Wunder Train Contour Fit Leggings -- creatoriq.cc/41JykCQ
► lululemon Ebb to Street Cropped Tank -- creatoriq.cc/3Slommy
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► 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-...
▪️DAY 2: Upper Body Pull - • Stronger 25 Day 2: 25-...
▪️DAY 3: Leg Workout - • Stronger 25 Day 3: 25-...
▪️DAY 4: Sweating Standing Abs - • Stronger 25 Day 4: 25-...
▪️DAY 5: Full Body Strength + Abs - • Stronger 25 Day 5: 25-...
WEEK 2:
▪️DAY 6: Full Body Pull - • Stronger 25 Day 6: 25-...
▪️DAY 7: Upper Body Push - • Stronger 25 Day 7: 25-...
▪️DAY 8: Slow Burn Legs - • Stronger 25 Day 8: 25-...
▪️DAY 9: Unilateral Core -📍You are here!
▪️DAY 10: Full Body Pyramid - • Stronger 25 Day 10: 25...
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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
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!
You are so stinking awesome!! Thank you for choosing to sweat with us constantly! Glad to hear you are feeling better and finish the stronger 25 program! Keep up the great work!
LOVE how you give us the weekly core workout. Really enjoyed the unilateral dead bug and the reminder to keep breathing during the hold.😅
So happy you loved a weekly core specific workout! It is so important to strength train the core!
This was tough! Definitely coming back to this one!
Pure fire! Way to knock it out!
Love your matching braids in this one! Mind, body intentional movement. Thank you!
Aw thank you!
Definitely ended Stronger 25 with a HOLY BANANAS! Now let’s get the weekend started!!! 🙌🏼
Holy bananas is right!! Yes have a good weekend!
This was fun! Definitely coming back for this one!
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!
Love functional core training!! Thank YOU for sweating with us!
This was deadly but I pulled through . And it was so fun! More of this core workout ! And low impact cardio ❤
Way to get it done! You are so awesome!
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!
So glad you are loving the functional core workout! Keep up the awesome work!
NICE, added this to Day #8, 3 mile walk, and raring to crush Day #10 on Sunday! Thanks team! 8.11.2023!
NICE WORK!!!
Great creative new moves. Thank you!
Thank YOU for sweating with us!
That plank sequence- almost killed me ❤❤
Pure fire! Way to get it done!
LOVED this! Such creative moves! Thank you!
I'm so glad you enjoyed this one!!!
Excellent full body/core workout! Definitely feeling yesterday's 10-min ab add-on! Thanks for making time for the bonus move, it's a good one!
So glad you are loved this workout! Thanks for sweating with us!
Thank you for making this wrist friendly!
So glad this is helpful for you!
more unilateral core!! and more weighted standing core! functional core training!
Yes the best!!
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!
So glad you loved this workout and powered through the plank series! you are so awesome!
I totally love this whole series. I watched each and every video before I start with it tomorrow.
Brilliant. Love it.
So glad you are loving this workout challenge! You are so awesome!
Holy bananas on the swing, press, rotational move!!! Ahhhh my arms and my core were screaming.
Holy bananas is right! You are so awesome!
Thanks for a fun workout. Rachel you were right this is no boring ab workout. I love how you are always challenging us with new moves. The plank series was the hardest!
So glad you loved this fun workout! We are all about functional core training -- keep up the great work!
Awesome! Love to work my core I’m so many different ways! Not just sit ups ! I loved this one! Thank you!
So glad you loved this workout! Thank YOU for sweating with us!
This was an amazing core workout! I will definitely be adding this one weekly! I love all your different challenging moves!
So glad you are loving this workout! Thank you for choosing to sweat with us!!
What a great workout. Thank you. Greetings from Germany 👋😊
YEAH! Way to go!
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 😂) ❤️🔥🙌🏼💃🏻🏋🏻♀️💪🏼🤗🌈🌇👸🎉🧘🏻♀️🏖
So glad you loved this workout! Functional strength training (especially for the core) is so important!!
This was awesome! The challenge of the unilateral work was really good! I liked every move, but the deadlift swings and the snatches were 🔥! Thank you for another wonderful workout!
So glad you are loving this challenging workout! Keep up the amazing work!
loved loved loved this! thank you! 10-15#
Circuit two!! 😲 That was fun, thank you!
Way to knock out this unilateral core workout! Thank you for sweating with us!
🥹 very challenging! I need to work on my core for sure! Thanks y’all
Thank YOU for sweating with us!
This workout looks so fun and challenging!!!! Looking forward to do it in the evening 🤩😍 Thank you Lindsey and Rachel!!
Yes a very fun challenge! Yes do it tonight!
Definitely a challenge for me, lots of new moves! This is one I will be coming back to! Thanks Lindsey!
Such a fun challenge! Way to knock it out!
Best core workout yet!
YAY! Nice work!
What an amazing core workout! I love both the stabilizing and rotational moves and the overall mix of exercises - no sit-ups here! I'm definitely starring this one to come back to. Feeling strong and sturdy after this workout - thank you!
So glad you loved this core workout! You are so strong!
I loved this workout and all the new moves, it was pure fire! My whole body is shaking. Thank you, it is definintely one of my new favorites!
So glad you loved this workout! Thank YOU for sweating with us!
#9 and feeling fine! I never knew of all the options for core "strength training" (love that concept) before your workouts. Thanks!!
You can train your core in so many ways!! We love functional core training her at NML!
Love this! Thanks ladies❤️💪😊
Thank YOU for sweating with us!
I absolutely love your work outs 💪thank you
Thank YOU for sweating with us!
This is a keeper. The instructions were on point. Challenge to keep hips steady but will come back to this to get better
SO glad you loved this challenging core workout! Yes come back to this workout!
Loved this workout! Definitely need to come back to this one! 😀
This is one that definitely requires some practice but is SO FUN! Awesome work!
Loved the snatches at the end!!!❤
One of my favorite moves! You are so awesome!
Great workout! It will be on repeat for sure!
Yes love that!
Love this workout! Great to see the stability. Work and balance Inc.! Thank you, Lindsey.
Thank YOU for sweating with us! Keep up the great work!
wow day 9 down✔, I'm going jump right into the 20 min leg work out..feeling good🙌💯💪
WAY TO GO!!! You are so stinking awesome!
Wow this was perfect for a core day! I loved the new moves! Thank you!
So glad you loved this unilateral core training! Thank YOU for sweating with us!
Loved this core workout!!
So glad you loved this core workout! You are so awesome!
Second time around on this one and I was able to do the deadlift with the swing much better!! Tiny improvement but I’ll take it! Thanks for a great workout.
Way to knock out this workout again!
one of my favorites. More Core Please!!
So glad you are loving this workout! Keep up the great work!
This is going to be a regular weekly workout 😍 it
Love it!
This is great. I don't play golf but this is a total golfers's workout or any athlete's. Thank you!
YES that functional core work is so great for athletes!!
You are the best!!
You are so awesome!!
Can't believe this was already day 9. This was a little workout for my brain too haha
You are so awesome!!!
I’m 6months pp & that plank sequence was HARD! Can’t wait to work at it k get stronger.
You are so awesome mama!
That first round was fire for the booty!
Pure fire!!
This unilateral was tough. Thank you. Can you do a session about hip flexor strengthening?
So glad you loved the unilateral core workout! Yes -- www.nourishmovelove.com/5-best-hip-flexor-stretches/
Loved it! Would love a breakdown of how to do the Turkish get up, I feel like I’m doing something wrong because I feel my shoulder straining 🙈 thanks!!
Something to add to the list! If it is hurting your shoulder I would recommend using your body weight rather than a weight -- it will also help you perfect your form before adding a weight!
Great wo…definitely coming back to this one to see if I can up the weight?
Yes DO IT!!
Perfect 💪💪💪👏👏👏
Way to crush this workout!
Savage! Thank you
Thank YOU for sweating with us!
awesome workout!
Way to go!!
Did an extra round of the bonus move to see if I could do snatches with 20lbs and I crushed it!!
NICE WORK!! You are so awesome!
Nice workout 💪
Way to knock it out!
24.06 29 한국에서 운동 완료 !
U GO SUCH REALLY TOO !! TOO 😮FAST , U GUYS
Thanks for the feedback!
It sure was a tough one… took a rest yesterday
So important to listen to your body!
Can I do it pregnant week 17?
Yes! I would recommend following along with Rachel for modifications and slowing down when needed!
What if you have carpet and can’t move the weight on the floor like that? Can you give an alternative ?
Placing a slider under your weight will give you the ability to move it easier on carpet!
OK but why was that SO hard for me :( I guess I know what needs to be worked on. For me this was really hard on my shoulders. Doing it from my forearms was almost impossible- so not sure if that is an upper body issue or not.
I would recommend following along with Rachel for modifications! Some days are harder than others but way to show up for yourself and listen to your body! You are so awesome!
How do you always know my tongue is on the roof of my mouth 😂
Haha!!
I don’t like doing yoga exercise and workout in the west coast I only do yoga workout and exercise in Northern Fairfax Virginia January 2026 a lot of years other years more years and forever in Northern Fairfax Va Pennsylvania New York and Washington DC
thanks!
Why so FASTLY DONE. WHY ?????
Thanks for the feedback
And your ACTUAL PHYSICAL MOVEMENTD R DONE AND DISPLAYED TO US VERY WELL LADIES, BIT U DO THAT TOO FAST ALSO. WHY R YOU GUYS RUSHING LIKE THAT. U TALK AS FAST AS U SHOW US. U DO IT ALL EXTREMELY TOO !!! FAST ! U GOT 2 SLOW DOWN. U ARE RACING ! THAN THE OTHER LADY IN THE BACK OF YOU KEEPS TALKING OVER YOU ! I SAY ! NO WAY ! NOW ONE IS ACTUALLY TALKING THE SAME TIME THE ONE IN THE FRONT IS SPEAKING....DONE SUPER ! TOO ! FAST !!!
You can slow down the workout by changing the playback speed to 0.75 in the video setting!
U TALK SO FAST LIKE ROBOTS DO PLEASE PLEASE SLOW IT DOWN PLZ
You can slow down the workout by changing the playback speed to 0.75 in the video setting!