35-Minute Unilateral Leg Workout
Strengthen your lower body AND core with these single leg exercises! This unilateral leg day workout allows you to increase the load on each individual leg - without needing extra weights or fancy gym equipment. This workout is ALL STRENGTH and ALL LOW IMPACT! This workout targets the hips, hamstrings, glutes, calves and quads in around 35 minutes. đ¨SUBSCRIBE TO MY CHANNEL for more FREE workouts! -- https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join âī¸ This workout was brought to you in partnership with the Minnesota Pork Board (mnpork.com) â¨THE WORKOUT: 35-Minute Unilateral Leg Workout⨠âē EQUIPMENT: Dumbbells and Optional Yoga Block (you could sub a bottom stair, bench or stack of books as well) đMy Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove đ My Yoga Block (affiliate link): https://amzn.to/3RDsPAa âē INSTRUCTIONS: âī¸ 3 Circuits (2 single leg strength exercises per circuit and 1 single leg burnout exercise) âī¸ Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval) âī¸ Repeat Each Circuit x4 Sets (x2 sets back-to-back on the right leg, then x2 sets on the left leg). âī¸ Perform Burnout Move After Set 2 (Right Leg) and Set 4 (Left Leg) âē Single Leg Workout Outline: 1ī¸âŖ CIRCUIT ONE: 1) 80/20 Squat (Heel Elevated) 2) Front Foot Elevated Reverse Lunge and Side Squat âī¸ Burnout: Front Foot Elevated Lunge Hold and Explosive Knee Drive 2ī¸âŖ CIRCUIT TWO: 1) Rear Foot Elevated Split Squat (Bulgarian Lunges) 2) Rear Foot Elevated Single Leg Deadlift âī¸ Burnout: Uneven Suitcase Swing 3ī¸âŖ CIRCUIT THREE: 1) Lateral Lunge Knee Drive 2) Single Leg Glute Bridge âī¸ Burnout: Kneeling Hip Thrust + Adductor Kickout _________________________________________________________ âē TIME STAMPS: 00:00 Workout Introduction 01:49 Warm Up 08:34 Circuit 1 17:25 Circuit 2 27:10 Circuit 3 34:48 Cool Down â¤ī¸ Learn more about the benefits of unilateral training in this post: https://www.nourishmovelove.com/6-single-leg-exercises/ âē Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ _________________________________________________________ đ LINDSEY WEARING (affiliate links): âē chargefeel Training Shoes â https://creatoriq.cc/3DDrcz4 âē Align High-Rise Short 8" -- https://creatoriq.cc/3Uwrs97 âē Nulu Racerback Tank -- https://creatoriq.cc/3Sli3zo âē lululemon Energy Bra -- https://creatoriq.cc/3UrK4Hk đ RACHEL WEARING (affiliate links): âē chargefeel Training Shoes â https://creatoriq.cc/3DDrcz4 âē Align High-Rise Shorts 6" -- https://creatoriq.cc/3xHwZ2Z âē Swiftly Tech Tank (Race Length) -- https://creatoriq.cc/3qMXbFs _________________________________________________________ đ TRY MORE of My Most Popular STRENGTH WORKOUTS: âē 30-Minute Full Body Strength Pyramid - https://youtu.be/yVzS9ZdHGjU âē 45-Minute Drop Set Arms + Abs -- https://youtu.be/Y7GNawDUlHM âē 45-Minute Drop Set Legs - https://youtu.be/aPILrBa7CWI âē35-Minute Unilateral Legs - https://youtu.be/mM5tnP3Uh2I âē 40-Minute Cardio + Unilateral Strength Training - https://youtu.be/tNnLm9hG8pI _________________________________________________________ âī¸FAQ s + TRAINER TIPS: âēHow often should I do this workout? It all depends on your current fitness routine and goals. I recommend adding a lower body focused workout like this 1-2 times a week. A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēđ¤°Is this workout Pregnancy/Postpartum Friendly? Yes, if single leg exercises still feel comfortable for you during pregnancy. This is a great low impact strength workout for postpartum. _________________________________________________________ đ¨ SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe âē Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
