New Year Challenge Day 9: 20-Minute Functional Core Workout
DAY 9 of our NEW YEARS CHALLENGE: 20-Minute Functional Core Training đĨ This strength training workout focuses on daily movement patterns that require core strength: balances, holds, twists, presses and pivots. This is effective, FUNCTIONAL CORE TRAINING - no boring crunches here! âē This is DAY 9 of our January 2023 Workout Challenge: STRONG in 20! Find all of our Strong in 20 Workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbipujCYyizCUc-2NhGdxkQu 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/channel/UCIiI9tAbgvSPPL_50gefFtw/join â¨THE WORKOUT: 20-Minute Functional Core Workout âē EQUIPMENT: Medium to heavy set of dumbbells. We re using 10-20 lbs. đMy Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove đMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âē INSTRUCTIONS: It looks like this: âī¸ 12 Functional Core Exercises âī¸ Timed Intervals (30 seconds of work, 10 seconds of rest) âī¸ Repeat Each Exercise x2 Sets (back-to-back, then move on to the next exercise) âēWorkout Outline: 1) One Arm Front Rack + One Arm Overhead March 2) Side Squat to Single Leg Thruster 3) Double Leg Deadlift to Single Leg Knee Drive + Overhead Press 4) Single Leg Deadlift + Diagonal Lift + Knee Drive - RIGHT 5) Plank Sprinter Step Ins 6) Single Leg Deadlift + Diagonal Lift + Knee Drive - LEFT 7) Windmill 8) Lateral Bear Crawl Walk 9) Alternating Front Lunge, Twist + Halo 10) Single Leg Balance Curl Press 11) Dumbbell Chop, Squat, Press + Pass 12) Hold the World (5 sec) + Reverse Crunch âēTIME STAMPS: 00:00 Workout Introduction 01:00 Warm Up 04:00 One Arm Front Rack + One Arm Overhead March 05:35 Side Squat to Single Leg Thruster 07:20 Double Leg Deadlift to Single Leg Knee Drive + Overhead Press 08:45 Single Leg Deadlift + Diagonal Lift + Knee Drive, R 10:30 Plank Sprinter Step Ins 12:00 Single Leg Deadlift + Diagonal Lift + Knee Drive, L 13:35 Windmill 15:00 Lateral Bear Crawl Walk 16:40 Alternating Front Lunge + Twist + Halo 18:20 Single Leg Balance Curl Press 20:00 1 DB Chop + Squat + Press + Pass 21:40 Hold the World + Reverse Crunch 23:15 Cool Down/Stretch âē Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ â¤ī¸ Find This Workout on NML: https://www.nourishmovelove.com/strong-20-core-training _________________________________________________________ đ LINDSEY WEARING (affiliate links): âē strongfeel Strength Training Shoes â https://creatoriq.cc/3TP69hl âē Base Pace Legging -- https://creatoriq.cc/3DH1SrW âē Classic-Fit Cotton-Blend T-Shirt â https://creatoriq.cc/3fNZplq âē Energy Bra - https://creatoriq.cc/3UrK4Hk đ RACHEL WEARING (affiliate links): âē strongfeel Strength Training Shoes â https://creatoriq.cc/3TP69hl âē Wunder Train Legging -- https://creatoriq.cc/3BUu3CE âē Yoga Tank Top -- https://creatoriq.cc/3Hs3PKG _________________________________________________________ đđŧ DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20 WEEK 1: âĒī¸Day 1: Legs and Back - https://youtu.be/gld5_qx3F4E âĒī¸DAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o âĒī¸DAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw âĒī¸DAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA âĒī¸DAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk WEEK 2: âĒī¸DAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw âĒī¸DAY 7: Back and Arms - https://youtu.be/j5kOjZnKM44 âĒī¸DAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM âĒī¸DAY 9: Functional Core - đYou are here! âĒī¸DAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w _________________________________________________________ âēđ¤°Is this workout Pregnancy-Friendly? Follow the workout modifier and slow down moves as needed during early pregnancy. As your pregnancy progresses, substitute this Pregnancy Core Workout: https://youtu.be/XzmasUM0vtE _________________________________________________________ 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
