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