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gf11 Lower Body | Unilateral Workout
Welcome to my Obliques workout where every move is focused on strengthening your core side muscles – also known as your obliques. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 8 unique lower body moves split into two sets – one set standing and one set on the mat. Within the sets there are 4 exercises and they are done all on one leg at a time. The purpose of the workout is to strength train your lower body muscles unilaterally which requires more effort from your core. I used a 10 lb dumbbell.
Full 11-minute Workout Video:
Workout Breakdown:
Perform each exercise in Set #1 on your right side for 30 seconds followed by a 5 second rest between exercises. Immediately continue with those same exercises on your left side.
Follow the same process for Set #2.
Set #1 Standing
- Split Stance Dead Lift
- Reverse Lunge
- Side Lunge
- Curtsy Lunge with Double Heel Raise
Set #1 On Mat
- Supine Bridge Lift
- Seated Abduction
- Side-Lying Adduction
- All 4’s Rainbows
