New Year Challenge Day 9: 20-Minute Functional Core Workout
DAY 9 of our NEW YEARS CHALLENGE: 20-Minute Functional Core Training ЁЯФе 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! тЦ║ 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 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/channel/UCIiI9tAbgvSPPL_50gefFtw/join тЬиTHE WORKOUT: 20-Minute Functional Core Workout тЦ║ EQUIPMENT: Medium to heavy set of dumbbells. We re using 10-20 lbs. ЁЯСЙMy Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: It looks like this: тЬФя╕П 12 Functional Core Exercises тЬФя╕П Timed Intervals (30 seconds of work, 10 seconds of rest) тЬФя╕П Repeat Each Exercise x2 Sets (back-to-back, then move on to the next exercise) тЦ║Workout 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 тЦ║TIME 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 тЦ║ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKтАЛ тЭдя╕П Find This Workout on NML: https://www.nourishmovelove.com/strong-20-core-training _________________________________________________________ ЁЯСЦ LINDSEY WEARING (affiliate links): тЦ║ strongfeel Strength Training Shoes тАФ https://creatoriq.cc/3TP69hl тЦ║ Base Pace Legging -- https://creatoriq.cc/3DH1SrW тЦ║ Classic-Fit Cotton-Blend T-Shirt тАФ https://creatoriq.cc/3fNZplq тЦ║ Energy Bra - https://creatoriq.cc/3UrK4Hk ЁЯСЦ RACHEL WEARING (affiliate links): тЦ║ strongfeel Strength Training Shoes тАФ https://creatoriq.cc/3TP69hl тЦ║ Wunder Train Legging -- https://creatoriq.cc/3BUu3CE тЦ║ Yoga Tank Top -- https://creatoriq.cc/3Hs3PKG _________________________________________________________ ЁЯСЙЁЯП╝ DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20 WEEK 1: тЦкя╕ПDay 1: Legs and Back - https://youtu.be/gld5_qx3F4E тЦкя╕ПDAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o тЦкя╕ПDAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw тЦкя╕ПDAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA тЦкя╕ПDAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk WEEK 2: тЦкя╕ПDAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw тЦкя╕ПDAY 7: Back and Arms - https://youtu.be/j5kOjZnKM44 тЦкя╕ПDAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM тЦкя╕ПDAY 9: Functional Core - ЁЯУНYou are here! тЦкя╕ПDAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w _________________________________________________________ тЦ║ЁЯд░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 _________________________________________________________ ЁЯЪиSUBSCRIBE 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
