SPLITSTRONG 35 DAY EIGHT: UNILATERAL LEG DAY (AKA focusing on one leg at a time)! 🔥
⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/
👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:
/playlist/PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
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✨THE WORKOUT: 35-Minute Unilateral Legs Workout (SplitStrong 35 Day 8)✨
► EQUIPMENT: Medium-to-heavy set of dumbbells. I'm using 15-20 lb dumbbells.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com ?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video above. This lift heavy, Single Leg Day Workout is all about building lower body strength, one leg at a time.
It looks like this:
✔️ 3 Circuits
✔️ 2-3 Single Leg Strength Exercises and 1-2 “Burnout” Leg Exercises Per Circuit
✔️ Timed Intervals (40 seconds of work per exercise, 20 seconds rest)
✔️ Repeat Each Circuit x2 Sets
✔️ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1️⃣ CIRCUIT 1: SQUATS + SWINGS (right leg first set, left leg second set)
1) Staggered Squat
2) Staggered Dumbbell Swing
3) Staggered Dumbbell Swing + Squat Thruster
🔥BURNOUT
1) Walk the Box
2) Rapid 80/20 Squats (Jumps)
2️⃣ CIRCUIT 2: DEADLIFTS + LUNGES (right leg first set, left leg second set)
1) Single Leg Deadlift
2) 1.5 Reverse Lunge
3) Single Leg Deadlift + Lunge
🔥BURNOUT
1) Tap Back + High Pull
2) Low Lunge Tap In's
3️⃣ CIRCUIT 3: HIPS + GLUTES
1) Single Leg Hip Thrusts
2) Elevated Single Leg Glute Bridge (right, left)
►Find the breakdown of each of these exercises + benefits of training Legs and Glutes in this post: https://www.nourishmovelove.com/splitstrong-35-unilateral-legs
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► TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
06:05 CIRCUIT 1: SQUATS + SWINGS.
16:50 CIRCUIT 2: DEADLIFTS + LUNGES
27:25 CIRCUIT 3: HIPS + GLUTES
31:48 Cool Down + Stretch
**Each video is 35 minutes because I have a dedicated 5 minute mobility routine added to the end of each workout video to improve your form, increase range of motion and keep you injury-free.
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►🤰Is this workout Pregnancy/Postpartum Friendly? Yes! Slow down movements as needed, drop weights or add more rest. Option to sub incline hip thrusts instead of glute bridges for the final move.
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🚨 SUBSCRIBE to my channel to get notified when NEW WORKOUTS go live! https://bit.ly/NMLYoutubeSubscribe
⭐️ This challenge starts on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time!
👉🏼 Find all of the SplitStrong 35 Workouts in this Youtube playlist:
/playlist/PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS
📅 Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/splitstrong-35/
⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
▪️Day 1: Legs + Back - /watch/QoHbIHHbFsgbb
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - /watch/sgTD0IKaVb7aD
▪️DAY 3: Legs + Glutes - /watch/sjD-rycyxm3y-
▪️DAY 4: 15 Minute Power Yoga + Abs - /watch/cmsIUXRek9NeI
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - /watch/oztJX27fCDMfJ
WEEK 2:
▪️DAY 6: Legs + Chest - /watch/UMk21FhlmHUl2
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) - /watch/kIB0ux_M4AAM0
▪️DAY 8: Unilateral LEGS -📍You are here!
▪️DAY 9: 10 Minute Mobility Flow - /watch/ISn1oyp6Hln61
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) - /watch/YfDlYw4MuhDMl
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