Strong 20 Day 9: 20-Minute Functional Core Workout

DAY 9 of our Strong 20 Program: 20-Minute Functional Core Training 🔥

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!

► This is DAY 9 of our Strong 20 Workout Challenge! Find all of our Strong in 20 Workouts in this playlist:    • Strong 20: Functional Strength Traini...  

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✨THE WORKOUT: 20-Minute Functional Core Workout

► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.

👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com/?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 12 Functional Core Exercises
✔️ Timed Intervals (30 seconds of work, 10 seconds of rest)
✔️ Repeat Each Exercise x2 Sets (back-to-back, then move on to the next exercise)

►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

►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

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK​

❤️ Find This Workout on NML: www.nourishmovelove.com/strong-20-core-training
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👖 LINDSEY WEARING (affiliate links):
► strongfeel Strength Training Shoes — creatoriq.cc/3TP69hl
► Base Pace Legging -- creatoriq.cc/3DH1SrW
► Classic-Fit Cotton-Blend T-Shirt — creatoriq.cc/3fNZplq
► Energy Bra - creatoriq.cc/3UrK4Hk

👖 RACHEL WEARING (affiliate links):
► strongfeel Strength Training Shoes — creatoriq.cc/3TP69hl
► Wunder Train Legging -- creatoriq.cc/3BUu3CE
► Yoga Tank Top -- creatoriq.cc/3Hs3PKG
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: www.nourishmovelove.com/strong-20

WEEK 1:
▪️Day 1: Legs and Back -    • Strong 20 Day 1: 20-Minute Leg and Ba...  
▪️DAY 2: Arms and Shoulders -    • Strong 20 Day 2: 20-Minute Arm and Sh...  
▪️DAY 3: Glutes and Abs -    • Strong 20 Day 3: 20-Minute Abs and Gl...  
▪️DAY 4: Standing Core -    • Strong 20 Day 4: 20-Minute Standing A...  
▪️DAY 5: Full Body Functional Strength -    • Strong 20 Day 5: 20-Minute Full Body ...  

WEEK 2:
▪️DAY 6: Legs and Chest -    • Strong 20 Day 3: 20-Minute Abs and Gl...  
▪️DAY 7: Back and Arms -    • Strong 20 Day 7: 20-Minute Back and A...  
▪️DAY 8: Thighs, Legs and Abs -    • Strong 20 Day 8: 20-Minute Thighs, Le...  
▪️DAY 9: Functional Core - 📍You are here!
▪️DAY 10: Full Body Functional Training -    • Strong 20 Day 10: 20-Minute Full Body...  
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►🤰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:    • 10-Minute Prenatal Core Workout (1 Du...  
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#functionalcore #functionalcoretraining #coretraining