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. ๐จSUBSCRIBE TO MY CHANNEL for more FREE workouts! -- https://bit.ly/NMLYoutubeSubscribe ๐ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join โญ๏ธ This workout was brought to you in partnership with the Minnesota Pork Board (mnpork.com) โจTHE WORKOUT: 35-Minute Unilateral Leg Workoutโจ โบ EQUIPMENT: Dumbbells and Optional Yoga Block (you could sub a bottom stair, bench or stack of books as well) ๐My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove ๐ My Yoga Block (affiliate link): https://amzn.to/3RDsPAa โบ INSTRUCTIONS: โ๏ธ 3 Circuits (2 single leg strength exercises per circuit and 1 single leg burnout exercise) โ๏ธ Timed Intervalsย (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval) โ๏ธ Repeat Each Circuit x4 Sets (x2 sets back-to-back on the right leg, then x2 sets on the left leg). โ๏ธ Perform Burnout Move After Set 2 (Right Leg) and Set 4 (Left Leg) โบ Single Leg Workout Outline: 1๏ธโฃ CIRCUIT ONE: 1) 80/20 Squat (Heel Elevated) 2) Front Foot Elevated Reverse Lunge and Side Squat โญ๏ธ Burnout: Front Foot Elevated Lunge Hold and Explosive Knee Drive 2๏ธโฃ CIRCUIT TWO: 1) Rear Foot Elevated Split Squat (Bulgarian Lunges) 2) Rear Foot Elevated Single Leg Deadlift โญ๏ธ Burnout: Uneven Suitcase Swing 3๏ธโฃ CIRCUIT THREE: 1) Lateral Lunge Knee Drive 2) Single Leg Glute Bridge โญ๏ธ Burnout: Kneeling Hip Thrust + Adductor Kickout _________________________________________________________ โบ 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 โค๏ธ Learn more about the benefits of unilateral training in this post: https://www.nourishmovelove.com/6-single-leg-exercises/ โบ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKโ _________________________________________________________ ๐ LINDSEY WEARING (affiliate links): โบ chargefeel Training Shoes โ https://creatoriq.cc/3DDrcz4 โบ Align High-Rise Short 8" -- https://creatoriq.cc/3Uwrs97 โบ Nulu Racerback Tank -- https://creatoriq.cc/3Sli3zo โบ lululemon Energy Bra -- https://creatoriq.cc/3UrK4Hk ๐ RACHEL WEARING (affiliate links): โบ chargefeel Training Shoes โ https://creatoriq.cc/3DDrcz4 โบ Align High-Rise Shorts 6" -- https://creatoriq.cc/3xHwZ2Z โบ Swiftly Tech Tank (Race Length) -- https://creatoriq.cc/3qMXbFs _________________________________________________________ ๐ TRY MORE of My Most Popular STRENGTH WORKOUTS: โบ 30-Minute Full Body Strength Pyramid - https://youtu.be/yVzS9ZdHGjU โบ 45-Minute Drop Set Arms + Abs -- https://youtu.be/Y7GNawDUlHM โบ 45-Minute Drop Set Legs - https://youtu.be/aPILrBa7CWI โบ35-Minute Unilateral Legs - https://youtu.be/mM5tnP3Uh2I โบ 40-Minute Cardio + Unilateral Strength Training - https://youtu.be/tNnLm9hG8pI _________________________________________________________ โญ๏ธFAQ s + TRAINER TIPS: โบHow 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/ โบ๐คฐIs 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. _________________________________________________________ ๐จ SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe โบSUBSCRIBE 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 โบ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ โบFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
