New Year Challenge Day 9: 20-Minute Functional Core Workout
DAY 9 of our NEW YEARS CHALLENGE: 20-Minute Functional Core Training đ„ 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! âș 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 đšSUBSCRIBE 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 âšTHE WORKOUT: 20-Minute Functional Core Workout âș 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 âș INSTRUCTIONS: It looks like this: âïž 12 Functional Core Exercises âïž Timed Intervals (30 seconds of work, 10 seconds of rest) âïž Repeat Each Exercise x2 Sets (back-to-back, then move on to the next exercise) âșWorkout 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 âșTIME 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 âș Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ â€ïž Find This Workout on NML: https://www.nourishmovelove.com/strong-20-core-training _________________________________________________________ đ LINDSEY WEARING (affiliate links): âș strongfeel Strength Training Shoes â https://creatoriq.cc/3TP69hl âș Base Pace Legging -- https://creatoriq.cc/3DH1SrW âș Classic-Fit Cotton-Blend T-Shirt â https://creatoriq.cc/3fNZplq âș Energy Bra - https://creatoriq.cc/3UrK4Hk đ RACHEL WEARING (affiliate links): âș strongfeel Strength Training Shoes â https://creatoriq.cc/3TP69hl âș Wunder Train Legging -- https://creatoriq.cc/3BUu3CE âș Yoga Tank Top -- https://creatoriq.cc/3Hs3PKG _________________________________________________________ đđŒ DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20 WEEK 1: âȘïžDay 1: Legs and Back - https://youtu.be/gld5_qx3F4E âȘïžDAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o âȘïžDAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw âȘïžDAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA âȘïžDAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk WEEK 2: âȘïžDAY 6: Legs and Chest - https://youtu.be/ZPOlySqbQQw âȘïžDAY 7: Back and Arms - https://youtu.be/j5kOjZnKM44 âȘïžDAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM âȘïžDAY 9: Functional Core - đYou are here! âȘïžDAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w _________________________________________________________ âșđ€°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 _________________________________________________________ đšSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âșSUBSCRIBE 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 âș Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âșFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
