WORKOUT

Focus and Benefits

This work­out is an effi­cient way to tar­get both strength and bal­ance. By work­ing each side sep­a­rate­ly, you’ll address any mus­cle imbal­ances and improve coor­di­na­tion. The vari­ety of moves hits all major mus­cle groups, enhanc­ing both core sta­bil­i­ty and func­tion­al strength for dai­ly movement.

Equip­ment

• A set of dumb­bells. Mod­er­ate to heavy are recommended.

Tips & Help­ful Information

• Engage your core: With sin­gle-sided move­ments, core engage­ment is cru­cial for sta­bil­i­ty and control.
• Choose a chal­leng­ing weight: Go as heavy as you can while still main­tain­ing good form to get the most from each rep.

Dif­fi­cul­ty & Modifications

• Rat­ed a 3 out of 5 in dif­fi­cul­ty, this work­out is acces­si­ble but chal­leng­ing. Go slow and stay mind­ful of each movement.
• Stay hydrat­ed, pace your­self, and enjoy this bal­anced and focused work­out! Let’s get to it!

Work­out Breakdown

Warm-Up (3 Minutes)

• Arm Cir­cles
• Body­weight Reverse Lunges
• Hip Open­ers

Main Work­out (~24 Minutes)

Each exer­cise is per­formed for 40 sec­onds on each side, with a 20-sec­ond rest. We will have two rounds of each block.

Block 1 (2 rounds)

• Sin­gle-Leg Dead­lift – Right
• Sin­gle-Leg Dead­lift – Left
• Sin­gle-Arm Dumb­bell Row – Right
• Sin­gle-Arm Dumb­bell Row – Left
• Split Squat – Right
• Split Squat – Left

Water Break

Block 2 (2 rounds)

• Sin­gle-Arm Dumb­bell Shoul­der Press – Right
• Sin­gle-Arm Dumb­bell Shoul­der Press – Left
• Sin­gle-Leg Reverse Lunge – Right
• Sin­gle-Leg Reverse Lunge – Left
• Sin­gle-Arm Bicep Curl – Right
• Sin­gle-Arm Bicep Curl – Left

Cooldown (3 Minutes)

• Stand­ing Quad Stretch
• For­ward Fold
• Cross Body Shoul­der Stretch
• Lat­er­al Stretch