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 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
Пікірлер: 140
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!
@nourishmovelove
6 ай бұрын
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 your matching braids in this one! Mind, body intentional movement. Thank you!
@nourishmovelove
Күн бұрын
Aw thank you!
This was fun! Definitely coming back for this one!
LOVE how you give us the weekly core workout. Really enjoyed the unilateral dead bug and the reminder to keep breathing during the hold.😅
@nourishmovelove
11 ай бұрын
So happy you loved a weekly core specific workout! It is so important to strength train the core!
LOVED this! Such creative moves! Thank you!
@nourishmovelove
10 күн бұрын
I'm so glad you enjoyed this one!!!
This was tough! Definitely coming back to this one!
@nourishmovelove
11 ай бұрын
Pure fire! Way to knock it out!
Definitely ended Stronger 25 with a HOLY BANANAS! Now let’s get the weekend started!!! 🙌🏼
@nourishmovelove
11 ай бұрын
Holy bananas is right!! Yes have a good weekend!
loved loved loved this! thank you! 10-15#
NICE, added this to Day #8, 3 mile walk, and raring to crush Day #10 on Sunday! Thanks team! 8.11.2023!
@nourishmovelove
11 ай бұрын
NICE WORK!!!
That plank sequence- almost killed me ❤❤
@nourishmovelove
2 ай бұрын
Pure fire! Way to get it done!
more unilateral core!! and more weighted standing core! functional core training!
@nourishmovelove
6 ай бұрын
Yes the best!!
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!
@nourishmovelove
11 ай бұрын
Love functional core training!! Thank YOU for sweating with us!
Holy bananas on the swing, press, rotational move!!! Ahhhh my arms and my core were screaming.
@nourishmovelove
11 ай бұрын
Holy bananas is right! You are so awesome!
Great creative new moves. Thank you!
@nourishmovelove
11 ай бұрын
Thank YOU for sweating with us!
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 😂) ❤️🔥🙌🏼💃🏻🏋🏻♀️💪🏼🤗🌈🌇👸🎉🧘🏻♀️🏖
@nourishmovelove
11 ай бұрын
So glad you loved this workout! Functional strength training (especially for the core) is so important!!
Thank you for making this wrist friendly!
@nourishmovelove
11 ай бұрын
So glad this is helpful for you!
This was deadly but I pulled through . And it was so fun! More of this core workout ! And low impact cardio ❤
@nourishmovelove
11 ай бұрын
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!
@nourishmovelove
11 ай бұрын
So glad you are loving the functional core workout! Keep up the awesome work!
Best core workout yet!
@nourishmovelove
11 ай бұрын
YAY! Nice work!
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!
@nourishmovelove
2 ай бұрын
So glad you are loved this workout! Thanks for sweating with us!
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!
@nourishmovelove
11 ай бұрын
So glad you loved this workout and powered through the plank series! you are so awesome!
Circuit two!! 😲 That was fun, thank you!
@nourishmovelove
11 ай бұрын
Way to knock out this unilateral core workout! Thank you for sweating with us!
What a great workout. Thank you. Greetings from Germany 👋😊
@nourishmovelove
2 ай бұрын
YEAH! Way to go!
Love this! Thanks ladies❤️💪😊
@nourishmovelove
11 ай бұрын
Thank YOU for sweating with us!
Loved this core workout!!
@nourishmovelove
11 ай бұрын
So glad you loved this core workout! 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.
@nourishmovelove
5 ай бұрын
So glad you are loving this workout challenge! 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!
@nourishmovelove
11 ай бұрын
So glad you loved this fun workout! We are all about functional core training -- keep up the great work!
#9 and feeling fine! I never knew of all the options for core "strength training" (love that concept) before your workouts. Thanks!!
@nourishmovelove
11 ай бұрын
You can train your core in so many ways!! We love functional core training her at NML!
Awesome! Love to work my core I’m so many different ways! Not just sit ups ! I loved this one! Thank you!
@nourishmovelove
8 ай бұрын
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!
@nourishmovelove
2 ай бұрын
So glad you are loving this workout! Thank you for choosing to sweat with us!!
Loved the snatches at the end!!!❤
@nourishmovelove
11 ай бұрын
One of my favorite moves! You are so awesome!
You are the best!!
@nourishmovelove
11 ай бұрын
You are so awesome!!
🥹 very challenging! I need to work on my core for sure! Thanks y’all
@nourishmovelove
6 ай бұрын
Thank YOU for sweating with us!
Definitely a challenge for me, lots of new moves! This is one I will be coming back to! Thanks Lindsey!
@nourishmovelove
11 ай бұрын
Such a fun challenge! Way to knock it out!
one of my favorites. More Core Please!!
@nourishmovelove
3 ай бұрын
So glad you are loving this workout! Keep up the great work!
This is a keeper. The instructions were on point. Challenge to keep hips steady but will come back to this to get better
@nourishmovelove
11 ай бұрын
SO glad you loved this challenging core workout! Yes come back to this workout!
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!
@nourishmovelove
11 ай бұрын
So glad you loved this core workout! You are so strong!
This workout looks so fun and challenging!!!! Looking forward to do it in the evening 🤩😍 Thank you Lindsey and Rachel!!
@nourishmovelove
11 ай бұрын
Yes a very fun challenge! Yes do it tonight!
I absolutely love your work outs 💪thank you
@nourishmovelove
10 ай бұрын
Thank YOU for sweating with us!
Thanks! 157
Great workout! It will be on repeat for sure!
@nourishmovelove
11 ай бұрын
Yes love that!
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!
@nourishmovelove
7 ай бұрын
So glad you are loving this challenging workout! Keep up the amazing work!
Love this workout! Great to see the stability. Work and balance Inc.! Thank you, Lindsey.
@nourishmovelove
11 ай бұрын
Thank YOU for sweating with us! Keep up the great work!
Loved this workout! Definitely need to come back to this one! 😀
@nourishmovelove
10 ай бұрын
This is one that definitely requires some practice but is SO FUN! Awesome work!
Perfect 💪💪💪👏👏👏
@nourishmovelove
7 ай бұрын
Way to crush this workout!
wow day 9 down✔, I'm going jump right into the 20 min leg work out..feeling good🙌💯💪
@nourishmovelove
7 ай бұрын
WAY TO GO!!! You are so stinking awesome!
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!
@nourishmovelove
11 ай бұрын
So glad you loved this workout! Thank YOU for sweating with us!
Wow this was perfect for a core day! I loved the new moves! Thank you!
@nourishmovelove
11 ай бұрын
So glad you loved this unilateral core training! Thank YOU for sweating with us!
Can't believe this was already day 9. This was a little workout for my brain too haha
@nourishmovelove
4 ай бұрын
You are so awesome!!!
This is great. I don't play golf but this is a total golfers's workout or any athlete's. Thank you!
@nourishmovelove
10 ай бұрын
YES that functional core work is so great for athletes!!
Savage! Thank you
@nourishmovelove
11 ай бұрын
Thank YOU for sweating with us!
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.
@nourishmovelove
11 ай бұрын
Way to knock out this workout again!
This is going to be a regular weekly workout 😍 it
@nourishmovelove
2 ай бұрын
Love it!
awesome workout!
@nourishmovelove
10 ай бұрын
Way to go!!
Nice workout 💪
@nourishmovelove
11 ай бұрын
Way to knock it out!
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!!
@nourishmovelove
11 ай бұрын
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!
I’m 6months pp & that plank sequence was HARD! Can’t wait to work at it k get stronger.
@nourishmovelove
11 ай бұрын
You are so awesome mama!
That first round was fire for the booty!
@nourishmovelove
11 ай бұрын
Pure fire!!
24.06 29 한국에서 운동 완료 !
This unilateral was tough. Thank you. Can you do a session about hip flexor strengthening?
@nourishmovelove
11 ай бұрын
So glad you loved the unilateral core workout! Yes -- www.nourishmovelove.com/5-best-hip-flexor-stretches/
Great wo…definitely coming back to this one to see if I can up the weight?
@nourishmovelove
11 ай бұрын
Yes DO IT!!
Did an extra round of the bonus move to see if I could do snatches with 20lbs and I crushed it!!
@nourishmovelove
11 ай бұрын
NICE WORK!! You are so awesome!
It sure was a tough one… took a rest yesterday
@nourishmovelove
11 ай бұрын
So important to listen to your body!
U GO SUCH REALLY TOO !! TOO 😮FAST , U GUYS
@nourishmovelove
9 ай бұрын
Thanks for the feedback!
Can I do it pregnant week 17?
@nourishmovelove
11 ай бұрын
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 ?
@nourishmovelove
9 ай бұрын
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.
@nourishmovelove
11 ай бұрын
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 😂
@nourishmovelove
10 ай бұрын
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
@nourishmovelove
11 ай бұрын
thanks!
Why so FASTLY DONE. WHY ?????
@nourishmovelove
9 ай бұрын
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 !!!
@nourishmovelove
9 ай бұрын
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
@nourishmovelove
9 ай бұрын
You can slow down the workout by changing the playback speed to 0.75 in the video setting!