35-Minute Full Body Workout (Unilateral Training)

Hi, I'm Lindsay Baumgren of Nourishment Love and this is your full body unilateral workout. That means we're going to be training one side of the body at a time. If you love at home workouts, hit subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube community for more accountability and support on your fitness journey. All right, you guys, this is our first ever full body unilateral workout. We are posting. Yes. Crazy. Crazy. Full body unilateral. We've done arms, we've done legs and core. We have unilateral core. Yes. Here we go. We have several unilateral workouts. If you're wondering what unilateral means, it means we are going to be training one side of the body at a time. So you'll be doing like a single sided exercise. Lunging, training this leg, staggered squat. The load is always going to be heavier on one side of the body. A great workout for runners. Anyone who is moving or walking and transferring load from side to side every day. So that's you. Let's do this thing. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. We have anywhere from 15 to 25 pound dumbbells with us today. We're going to lift heavy. Your workout looks like this. You got four circuits. Each circuit has three moves. You go legs, you go arms, then you go combo move and you put it all together. You do each exercise for 40 seconds of work followed by 20 seconds of rest. Repeat each circuit times two. It's going to round us out around 30 minutes. It's going to be a solid full body workout. I also have a box here I'll be using in circuit number four. Two. You can add a box, a bench, a chair. You could use a couch, a couch, ottoman. Or follow Rachel. She's going to show you how you can do it all from the ground. You ready to do this thing? Let's do it. Let's get our bodies warmed up and then we're going to jump into this full body workout with dumbbells training one side of the body at a time. Here we go. Big inhale. Reaches up and exhale. Baby back bend. Pull those elbows down towards the hips. Nice. From here you're going to take your hands right behind your head. Feet are parallel. You're going to give me one Good morning or hip hinge. You're going to stand up. Arms come to 90 degrees. Rotate and reach your Arms away from your body. Back to here. Good morning. Hips back, rotate to the left. Reach the fingertips as far away from each other as possible. Nice. So hip hinge for the backside of the body. Spinal rotation and reach for the upper body. Right here. Hamstrings, low back, upper back, shoulders, core. There we go. Nice. Hitting the hips and the glutes. The hammies hitting our upper spine, your thoracic T spine, whatever you want to call it. One more hip hinge. Rotate and reach. Nice work. From here, you're going to kick your right toes up towards the ceiling. You need me a hamstring scoop. Plant the right foot. Step back, lunge left again. Toes up on the right. Plant, step back, left. Here we go. Toes to the ceiling on the right. Big scoop for the hamstring. Step back, lunge again. We're just transferring that load from side to side, something we're going to be doing all day today. Really great way to train the core without even thinking about it. Core, Big, sneaky core. You're gonna go legs, you're gonna go arms, and then you're gonna go big combo, full body move. One more right here, and then you're gonna take it up into high knees or marches for me. Step back, lunge, come up and just go right into high knees. Get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Other side. Left toes up towards the ceiling. Big scoop here. Plant the left foot. Step back. Right. Dropping that right knee down towards the ground. Stepping back. Nice, solid base right here. I did forget to mention there is a one minute burnout in between each circuit. A nice big power move for you. I'm going to go high impact. Rachel's going to go low impact. You get to take it at your pace today. One more right here. Let's go for those butt kicks. Warm up the quads. Top of the thighs, heels to the glutes for eight. Seven, six. You got it. Five, four, three, two. Back of your space. Two squats, one plank. Walkout. Down, up, down, up. Drop hands at the mat. Walk up, find that high plank. Hold here for a second. Walk it back in and do it again. Here we go. Down, up, down, up. Hands hit the mat. Walk it out. Find that high plank. Hold here. Nice, solid base. Walk it back in one more time. This time you're going to hold your plank. You're going to hold that plank. Nice work. Walk it out. Find that plank. Hold. Set up nice. You can always drop to your knees or you could go up to an incline Here, by placing your hands on a bench or a chair, shoulders stacked over wrists. Pull up on your kneecaps. Push back on your heels. Pull your shoulder blades apart. Get really solid here. Shoulder taps opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2. 1, 2. Push ups. Knees or toes. Let's go. Down, up, down, up. Step right foot outside right hand. Big easy twist. Shoulder sweeps to the back for three. 2, 2, 1. Hold here. Drop the elbow down towards the cast and ankle shoe. Whatever you got for me today. Open it back up. Set the hand to the mat. Step back. High plank. Left foot outside left hand. Easy twist, shoulder sweeps to the back for three, two, one. Hold here. Drop the elbow down towards calf, shin, ankle, shoe. What do you got for me? Nice. Opening those hips. Open it back up. Set it down. Step back. Just time. Just step outside. Pulse two. Switch pulse two. So I'm opening up my hips here. Dropping this hip down towards the ground. Good hip stretch. It's going to give me greater range of motion in my squats and lunges today. Nice work, you guys. You got it. Pulse two, step back. One more. Pulse two, step back. Big inhale up and back to down dog. Pull up towards the tiptoes. Melt your calves down towards the ground. Bend your knees, drop all the way down into a tabletop position right here. Cat, cow. Drop the belly, lift the chin. Reverse it. Spine goes up towards the ceiling. Arch it. Come into a nice neutral spine here. Awesome job. From here, we're going to go for a hip circle on the right. So you're going to go up, open and around. Reverse it. Bring it back. Think about drawing a big circle with your kneecap. Nice work, Nice work. One more. Now shoot that leg. Right leg, go straight behind you. Left, right leg, left arm. Reach them as far away from heel to fingertip as you can. Hold here for four. Three, two. Set it down. Same thing. Other side. Draw big circle with the left kneecap. Set it down. Bring it back. Bring it back. Bring it back. Nice. Do it again. Big circle and bring it back. Nice. This time you're going to draw the circle back. Hold it here. Shoot that left leg straight back. Reach that right arm. Nice. Strong, stable core back. Everything is fired up right here for four. Three, two. Set it down. Step back. High plank. Slow burpees. Step in. Step that right foot, the left foot. Stand up. Take it down. Switch that leaf. But one more. Get to the top and Jack it. Jack. 8, 7, 6, 5. You got it. 4, 3, 2. Hold it wide. Hit side, center, side. Driving off that bent knee. Drive and drive. Nice work. Drive off that bent knee. Low down. Power up. Control down. Power up for four. Nice. Three and two and one little lateral. Heisman run with a single leg. Deadlift. You ready, Rachel? Chop, chop, hold. Can you take your right hand and tap your left toe? Stand up. Chop, chop, hold. Tap. Woo. Find that balance. There we go. Chop, chop, hold. Gonna challenge your balance and your core today. Chop, chop, hold. Nice. Final move of our warm up today. Final move of our warm up today. Hips are square, shoulders are square to the ground. One more here. Finish it. Stand up. Let's do this thing. Grab some water. We're gonna jump into circuit number one. Legs, arms, combo move where you put it all together. Do it twice. 30 seconds on, 15 seconds off. I might have said 40, 20 at the beginning of this workout. I meant 30. 15. 30 seconds on. I'll take it 15 seconds off. Shorten it. We're short. Grab one heavy weight. I'm gonna grab my 20, take it up. I'm gonna go across my chest here. If it feels more comfortable, you can put it on your back. Okay. Option. You can do this with no weight at all. We're gonna go into a staggered. Let's go to our right first. So standing on your left foot. Right toe is going to be popped right here. Saggered. Good morning. What we did in the war. Up, hinge, hinge, hinge, hips back, step wide, laterally, lateral lunge, one staggered. Good morning. One lateral lunge. All right, we'll talk you through it. You got this 80 right here in your left foot, 20 in that right toe. Good morning. Then step right in. Three, two. Let's go. Hinge, hinge, hinge. Hips back, stand tall, step right, drive off. So I'm working left glute hammy. And now I'm working right glute quad. Left leg here, transfer the load, right leg here. That staggered stance. Put more work in the left leg. And then we step out into that lateral right away. We're gonna get you moving in all planes today. Transferring load from side to side. And it's going to be a great workout. Yes. You got this final five. Four, three, two. Finish with that lateral lunge and you're out. Nice work. If you got a nice big hexagon dumbbell for me like I got here, you're going to put that weight right here. We did the right side. Let's do your right hand. Right hand's going to go on top of the weight. Switching sides with Rachel. Switcheroo. Switching sides. She's going up to an incline. I'm coming over here. Right hand is on my weight. One pushup, one shoulder tap. It's an uneven pushup. If you're with me, push up into a shoulder tap right there. Okay. You can add a book here. You could add a thick yoga block or take it to a box with nothing on your arms. We're just uneven. Load again right here. Chest and shoulders. Push up. Shoulder tap in three, two. Let's go. Lead with the chest. Hold at the top. Tap it nice. You want to make sure you have a nice, stable hexagon dumbbell. If you're doing it like this, where you're putting your hand on the weight. Otherwise, again, use a book, use a yoga block, whatever you got around you. Nice work. Rachel's taking it up to an incline. Gonna take a little bit of the work off the core. Okay. Still getting that full range of motion in that push up. If you're working towards doing push ups on your toes, take it up to an incline, friends. Get that full range. Let's go. 5, 4, 3, 2, and 1. Nice work. All right, you ready to put it all together, Rach? Let's go back. Weight's gonna stay in the right hand. I'm going into a staggered burpee. Left foot forward, right foot back. Just like we did for the good morning. Clean it up and shoulder press. Right there. Step or jump back. Stagger stance. Clean and press. Rachel's got a staggered squat curl and press. 30 seconds. Start in 3, 2. Let's go. Hit the deck. Step or jump back? Jump up. Clean push. Just pushing on the right arm. Set that weight down again. You're taking that staggered stance for the burpee. This is your combo move. This is your combo move. Boom. Put it all together. Put it all together. We're hitting legs, chest, and shoulders in this first circuit. 10 seconds here. You got this, team. You got this. Go heavy. Feel strong. Final five. Four, three, two. You're out. Way to go, team. Nice work. Way to go, Rach. Back to sacred stance. Good morning. This time, step to your left. Weight across the chest or on the back. Right foot forward, Left toe behind you. Good morning. In three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Step left, step left. Drive off that bent knee. Nice. Saggered. Good morning. Hips back. Now hips go down as you step laterally. Push the hips back. Drop the hips low to the side. I love starting the workout with a good morning. It feels poetic to me. I do too, you know, truly like A good morning. Whether you're doing this at 5am, 4am, maybe you're doing it at 5pm or 4pm either way, it's a good way to start your workout. Nice work. Final three, two. Finish right here. 1. Nice work this time. Dumbbell option. Rachel and I switcheroo. Left hand is gonna go on the weight. One push up, one shoulder tap. 30 seconds of push ups. Buy in. Say yes, I can. You're on in three, two. Let's go. Push up, shoulder tap. Push up, shoulder tap. There it is. Lead with the chest. Hold at the top. Lead with the chest. Strong core. Transfer the load. Lead with the chest. Transfer the load. You got this. Strong core, strong hips, strong shoulders. I'm eating my hair. Here we go. There we go. 10 seconds of push ups. Come on, Use that breath to push you up for the final five. Four, three, two, one. Holy bananas. Way to go. Push ups just never get easier, do they, dumbbell? Left hand, sacred stance. Right foot forward, left toe behind. Clean and press on the left burpee. Clean and press. 30 seconds in three, two. Let's go. Jumper. Step back. Up, up and push. This is your big combo move, guys. This is your big combo move option to keep it all standing with Rachel. Add some power, add some intensity right here. Come on. You're working for that water break before we hit circuit two, guys. Yes, you can. What would it look like if I said 10 more seconds in the burpee? 10 more seconds in the burpee. Come on. 5, 4, 3, 2, 1. Woo. There you go. That 20's feeling heavy today. You're working for it. Grab some water. Circuit two, here with me. You wanna do our burnout? Oh, what'd I do without Rachel? One minute burnout, I said, Laura, get some water first. She was doing burpees. One minute burp. One minute burnout. It we're going to stick on the shoulders, add some core. You guys love this move. If you've done our unilateral arms, is it or you've seen it, we'll go dumbbell. Left hand to start. Right hand comes to me. Chop right, press left. Chop right, press left. You're there for 30 seconds and then you're going to switch over to the right shoulder for 30 seconds. One minute total. 30 seconds per side. Lefties, we're starting on the left for you. Rack it. Right hand, meet it. Chop right, press left. In three, two. Let's go. Chop right, push left. If you're using a heavy weight like I am, feel free to add a little 2 inch, dip, drive, little push. Press right there. Help you get that weight up. Push. You're thinking core, shoulders. Weight goes across the body. Shoulders. Nice work. Little anti rotation on the chop. Strong core hips. Stay square. Your hips are going to stay facing me. Toes are going to stay facing me. As you chop that weight, you're switching sides in 4, 3, 2. Switch your side. Here we go. Rack it on the right. Left hand meets it. Chop left, push right. Chop left, push right. Nice. Take the weight outside the hip. Lock it out. I want the bicep by the ear at the top. Full extension in that elbow. Lock it out, punch it overhead. Stack that weight right on top of your shoulder. 10 seconds. Come on up. Let's go. Cross body, push, chop and drive for three, two, and one. You're out. Way to go. There we go, Rach. Now circuit. Now circuit two. Now circuit two. I'm gonna bring the box in. You could grab a bench, a chair. Rachel's gonna do it from the ground, starting with everybody's favorite. I'm gonna go heavier. Heavier. Going to use one 25 pound dumbbell for this circuit. Okay, get after it, guys. The rear foot elevated lunge. If you're with Rachel, split lunge. Doesn't matter which leg you do. I'm going to kick this one out. Stand up. My back foot is going to go shoelaces down on the box. You got a split lunge or rear foot elevated lunge, single leg lunge, whatever you want to call it. Bulgarians. 30 seconds in 3, 2. Let's go. Drop low, drive through that heel. I actually like to think about more so pushing from the middle of my foot right where your arch drive out of it. Boom. Inhale down, exhale, drive. Nice work. Get a nice good range of motion, dropping that back knee towards the ground. If you're with Rachel, shoulders can be stacked over hips. If you want more quad dominant. If you want to take it more to a hinge, you're going to get more glute hamstring. You decide what you want today. Either way. You got five seconds. Five, four, three, two. Give me one more. Because you can. There it is. This big. Nice work. Let's keep the weight right here in this hand. It doesn't matter which hand. I'm going to take to my box and come into a forearm plank. Single arm row. Rachel's got a single arm row. We go in three. Find your weight in two. Let's row. Elbow to hip, lower with control. Elbow to hip, lower with control. This and the bird dog back row. I Think. And pull ups are my three favorite back exercises. But with dumbbells, it is this incline row and the bird dog row because you're engaging more muscle groups, right? Your back is so big, it's so strong, but you get a nice reach or nice extension. Same thing in the bird dog row. Nice reach. Let those muscles fully lengthen and then contract for three, two. Set it down. Nice work. Combo move. You ready? We're gonna make it big. We're gonna make it powerful. 1. Single arm row. We're gonna row here, right here. Hand, right foot forward, left toe back, hinge row, clean it, curtsy, stand it. Okay, so right leg stays planted. Left leg is in a stagger, wraps around to a curtsy. Left arm rows row, clean. Curtsy in three, two. Let's go. Hinge, pull, drive, curtsy, stand, hinge, pull, clean. Drop into that curtsy. In that curtsy, I'm thinking about bringing my knee back around towards my opposing calf. Stepping back into that lunge. Big combo move here. Clean and curtsy. You got it, guys. Nice work. Row clean. 10 seconds, curtsy. Nice work, team. Crushing this unilateral workout. Final four. Three, two, and you're out. Switching sides. Way to go, team. Whoo. Here we go. Back to rear foot. Switching sides. This leg's gonna kick out for me, Rachel. Switching legs. Shoelaces down. Three, two. Let's lunge. Down and up, down and up. You decide. More hinge forward, more glute. Quad or sorry, more glute. Hamstring, shoulders stacked, more quad. Dominant. What are you working on in those legs? Come on, come on. Building strength. That's what we're working on right here. Come on. Legs and back. My favorite combination. 10 seconds. Let's go. Drive through that front foot. Drive for 5, 4, 3, 2. One more. Because you can. Yes. Rows on the other side. It's getting sweaty up in here. I gotta put a sweat dowel down for my forearms. Here we go. Plank and row with me here with Rachel. One single arm bent over row. You're there in three, two. Let's row. Pull lower with control. Pull. Get that nice reach at the bottom. Pull and hold. I want that. One second. Hold. At least squeeze. Elbow to hip. Loosen your grip. Focus on elbow to hip. That rhymes, right? Loosen your grip. Elbow to hip. Loosen your grip. Elbow to hip. Put that on a T shirt. Put that in a reel. Here we go. Last five. Four, Three, two. Let it go. Nice work. Finish it. Single arm, row on the right. Left leg stays planted. Clean and curtsy. Right leg wraps around this time, single leg row or arm row? Clean and curtsy in three, two. Let's go. Hinge, pull, clean, curtsy up, hinge, pull, clean, curtsy. What I truly love about these single sided workouts is it allows you to go heavier, right? Allows you to go heavier. That's what Talia said. She said she loves the unilateral workout. Loves unilateral training. She felt like she could go heavier throughout the whole workout and felt so stinking strong afterwards, using a 25 pound heavier than I normally would. Here. Come on. Five, four. Challenge yourself. Three, two. And you're out. Nice work. Weights are down, sweat towels up. We're with you. Talia. Reach for those heavy weights. You ready, Rach? Let's do it. Who loves a one minute burnout? Runner lunge? Done with this box. I'm gonna push it off here with me. High, high, drop it low. Run, run, drop. If you're with Rachel, little dip first me. Big drop. Okay? Run, run, drop it low. Let's go. One minute. Hello, legs. We're gonna find them in three, two. Let's go, let's go. Run, run. Hold, run, run. Hold. Run, run. Freeze. Nice. Get low. Here's me. You're dropping that back knee towards the ground. Run, run, drop it. Nice. Whoo. Yes, Rachel. Come on, team. We've been talking a lot about how even a little impact like this is so good for your bones. So good for your bone density, for your metabolism. Just tiny little hops. Those tiny little hops elevating that heart rate. Your heart is a muscle, guys. Cardiovascular training strengthens your heart. Just like resistance training strengthens your muscles. Come on. Yes, you can. Right here. It's that little cardio push. Come on, come on. 20 seconds left. You got this, team. A minute feels long. When you alternate sides. Halfway right, that water break comes for you. It's on the other side in ten. Let's go. Nine. Come on. Eight, seven, six. You got this. Five, four, three, two. You're out. Nice work. Ready? Go. Rach, grab that water. Yes. Team two, circuits down. Circuit three. Let's do this thing. Let's go. Sacred squat. Biceps, legs and biceps. Oh, I'm gonna go back to two twenties, catch my breath here. Let's go. Right foot forward, left toe stagger. 30 seconds of a good old staggered squat. Down and up. You want to hold one weight at your chest. Go for it. You want two at your sides. Let's do this thing. 30 seconds. In three, two. Let's go. So slightly again. It's not completely a Single leg exercise, but you're putting 80% of the work into the right front foot, 20% into the kickstand of that back left leg. Okay. I think one of the number one questions I get with unilateral training is one side is stronger. Should I use heavier weights on that side? No. Okay. When one side gets stronger, we want to even out those muscle imbalances. That's why you're here today. It's 5, 4, 3, 2, and 1. Set it down. Nice work. Now you're going to do a single arm bicep curl. We did right foot forward. Let's do right arm. I'm going to continue to talk about those muscle imbalances, but right arm, single arm, bicep curl, all the way up, all the way down. In three, two. Let's go. Palm out. Here we go. Curl up. Lowers, control again. I'm going to go heavier than I normally would because it's just one side of the body. A lot of times when people say, like, I'm tight, I have a tight neck, I have a tight hip, you know what that is? That's actually your body's way of protecting itself. Muscle tightness comes from protection. That means one side is stronger or one side is overcompensating doing something. The other side's getting really tight in an effort to protect your body. Okay, so we want to balance out. 3, 2, 1. Those muscle imbalances. Okay, now I'm going to go right foot forward, left to back, just like we did. I'm gonna go down at the bottom. I'm gonna curl on the right, come up slow, lower right here on that right arm in three, two. Let's go. Squat. Curl at the bottom, just on the right arm. Stand up lower for 3, 2, 1. Squat curl on the right arm. Drive out of it. Lower. Three, two, one. It's that slow. Lower at the top, curl at the bottom. Drive lower for three, two, one. Nice work, team. Yes. Curl, drive lower. Three, two. Come on, do it again. Lower, curl, drive. Final. Three, two, one. You're out. Nice work. Same thing. Other side. Left foot forward, right toe popped. Staggered squat. Okay, Right foot forward, left toe pop. Staggered squat. And notice. Start to pay attention to what side feels easier for you. We go in three, two. Let's go. Just start to take notice of that stuff, right? What side feels easier when you go into a single leg deadlift or balance positions? Nice work, guys. You got this. One rep at a time. Drive through that front left heel. It's where 80% of the work is this time. Come on, come on. Nice work. Yes. 10 seconds. Let's go. Drive out of those legs right here. Final 5, 4, 3, 2, 1. Nice work. Set that weight on the right. Down. Left side only. Single arm, bicep curl. Palms gonna go out. My palms are sweating. Yeah, that grip. Everything's sweating. We go in three, two. Let's go. Curl up lower. Two, three, curl. Slow down. Nice. Exhale up. Inhale as you lower. Hardest portion curl. Although I would beg to differ. This might be a harder portion. Up, down. I literally was just thinking. I was like, this arm is easier and my neck gets tight on this side. I never made that connection before. Funny, right? It makes so much sense. Yeah. Last four. Three, two, one. Nice work, you guys. Awesome job. Now you're gonna put it together. Put it together. Left foot forward, right foot back. You know, for that staggered squat curl at the bottom. Just on the left arm. Slow, lower at the top. Let's finish strong right here. In three, two. Let's go. Squat curl on the left. Drive lower, two, three. Take it down. Curl, drive. Lower. Two, three. Nice work, team. Down, curl, drive. Let's go. You got this. Stay in it. Move three of circuit three. Come on. Push yourself right here. Down, curl, drive. Final five. Four, three. One more squat curl. Stand and you're out. Yes. Rachel. Thanks. You ready? You ready for that one minute burn? One minute burn. I'm going to move the box. We're going to go laterally. Remember how we did in the warm up? Lateral run? Single leg deadlift. Chop, chop, Hold. Single leg deadlift. Up. Chop, chop. Hold. Single leg deadlift up. Chop, chop, Hold. Single leg deadlift. Right there. Giant step right. Push to your left. Push to your left. In three, two. Let's go. Chop, chop, hold on the left. Single leg deadlift. Up. Chop, chop. Hold on the right. Single leg, deadlift up. Chop, chop. Hold. Deadlift. Up. Hold. Balance, core cardio. All together in this one. Move. Yes. You got this. Chop, chop, hold. Nice. Really use that foot to balance you. Pinky, big toe, heel. Use it all. Come on. 30 down, 30 to go. Yes, you can. Nice. It's our last one minute burnout. No. One minute burnout after circuit four. You got this, team. Come on. Last one minute. You gotta do water break. And then we crush circuit four from the mat. All together. Let's do this. Finish it. Final 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Yes. Rachel, work. Way to go, team. High fives. Grab some water. We're taking it to the mat first. Circuit four. Single leg glute. Bridge. All right, glute bridge. Then we're gonna add some skull crusher. So I'm gonna take my 15s and put them next to me. Okay. Come to your back. Okay, I'm gonna go single leg. Let's go. Let's go. One leg. Doesn't matter. Left leg. I'm gonna go left leg. Heel nice and tight to the glute. Single leg bridge right here. Single leg bridge. Okay. We'll talk about ways to scale it and make it harder. If you want to put weights on your hips, go for it. Rachel's got the staggered stance. Okay. Still putting 80 into the left leg. 20 kickstanding out here into the right. Lift your hips off the ground. Gotta get that ponytail right pony right. In three, two. Let's go. Lift and hover. Glutes never come to a rest. If you want to place your hand right there on your left butt cheek, make that mind muscle connection. That really helps. Or you can place your hands on your hip bones to make sure your hips are staying square. If your hands are on the ground, easier. If your hands come overhead, harder. You want to hold the weight overhead. Go for it. You want to take a weight and place it right there on that left hip bone. Add some fire for the final 5, 4, 3, 2, and 1. Holy bananas. Now I'm going to challenge you to hold. Hold that left leg. Single leg, glute bridge, or that stagger. And then you're going to perform skull crushers as you hold. Unilateral down here. Bilateral up top for the arms. Three, two, Lift and hold. And skull crush, bend, extend. So my legs are staying in a unilateral hold. My arms are both moving through the skull crusher for the triceps. Back of the arm. Here we go. Let's go, team. Final upper body muscle we haven't hit yet is your triceps. Your hips are staying so square. Your glutes and hamstrings should be on fire from this isometric hold. Yes. Let's go. Finish it. Last Five, four, three, two. And you're out. Rest and recover. For our final move, we're gonna go into a core move. Okay, we're gonna finish it off with core. Rachel's gonna come to a seated position. Okay. I'm gonna keep the weight right here. We'll stay in my left arm since we did the left leg. I'm gonna do a crunch and press, roll back, uneven crunch and press. Rachel is going to chop and press, chop and press from a seated position. 30 seconds. In three, two, let's go. Roll up with me and push. Roll all the way back. Roll up, exhale. Push. Nice driving. That weight right on top of the shoulder. Nice work, Single arm press. Roll back, roll up. Single arm press. Come on. It's only 30 seconds per side. You're already halfway there. Finish strong, team. Big exhale at the top. Let's go. Drive and push. Come on. Last five. Four, three, two, and one. Holy bananas. That'll get you every time. Yes. All right, let's go. Single leg, glute bridge. Other side. No bonus round. You guys, this is it. You got three moves left. 30 seconds a piece, and you're out of here. Right heel. Single leg bridge. And three, two. Let's go. Lift and hover. Remember, hands on my sides, easier. Hands overhead, harder. Driving through that heel option, I like to place my hand on my glutes for mind muscle connection or my hips to make sure they're staying square. You really want to intensify it. You find that weight and throw it right there on that right hip. And you lift for five. Come on. Four. Finish. Three, two, and one. There it is. Grab two weights. Grab two weights. Single leg hold on the right. Skull crushers. Upper body. Let's go. Finish strong right here. Lift and hold in 3, 2. Hold. Now add those skull crushers. Bend, extend back of the arms. 30 seconds. This. And crunches. One minute of work left. Team, finish strong. You got this. Full body, unilateral. Absolutely crushing it. Yes, you can. Final 10, nine, eight. You got this. Seven. Stay with it. Let's go. Big finish for five, four, three, two, and one. Whoo. Lower with control. Dumbbell's gonna stay in that right hand. Dumbbell's gonna stay in that right hand. Seated with Rachel. Full roll up and press with me. Finish it. Three, two. Let's go. Roll up and punch. Roll back. Uneven load, weight on one side of the body. Big core finish. Right here, team. Big core finish. Come on. Yes, you can. Yes, you can. Let's go. Drive and push. You got this right here. Big exhale punch. Nice work. What would it look like If I said 10, 9, 8. You got this. Let's go. There's those shoulders for 5, 4, 3, 2. Holy bananas. Way to go. We did it, Rach. We did it. Nice work. Another workout in the books. You guys, let's just stretch. That felt good. I like it. Let's go. Right up and over the tabletop position. Find it on all fours. Drop the belly, lift the chin. Way to go, team. So proud of you. Reverse in. Spine up. Towards the ceiling. Tuck the chin. Absolutely crushed. Today's workout, Find a nice neutral spine right here. That feels good, right? Puppy dog. Walk your hands away from your body. Hips are going to stay high. Forehead's gonna hit the mat, and you're just going to inhale through the nose. As you exhale through the mouth, think about dropping your armpits or your lats down towards the ground. Do it again. Big inhale, big exhale. Drop the armpits. Stretch it out. So proud of you guys. I really felt those shoulders. I don't know about you, Rach. I felt them. Okay, so I'm going to come into a seated position. We'll go first for a butterfly stretch. Okay, butterfly stretch. Roll the shoulders up and back. I'm going to take right hand to left shoe, left hand to right shoe, and I'm going to round drop my chin to my chest, round through the back. Pull the shoulder blades apart from most single arm rows. Okay? And now I want you to sit up tall and think about pulling the chest apart. Drop your shoulders or pack your shoulders down towards your hip. Lengthen the neck, sit up, open the hips. That feels good. Yes. Nice work, guys. So proud of you. Kick those legs out. You're gonna go big inhale, reach up, exhale slightly. Hinge forward until you feel that nice stretch happening right here. Sitting on my sit bones, pushing my hips back. Hold it here for 3, 2. Now you can round down and collapse towards the shoes or the shins, whatever you have accessible to you today. Nice big stretch for the hamstrings and the low back. Big inhale through the nose. Exhale, drop a little bit deeper. Nice work, team. Way to go. So proud of you. Sit up nice and tall. Bend your knees at 90 degrees. I'll go to a slightly 45 so you can see. Fingertips are going to face my butt here. I'm going to lift off, let my neck and shoulders just hang heavy. I'm spreading my chest apart, opening everything up. That works here in the upper body. Glutes are engaged, hips are turned on, but just stretching through the neck and the shoulders and the chest. Nice. All work, you guys. Sit it back. Awesome job, Rachel. Way to go. High fives. You guys at home. I hope you love this workout. If so, we'd love to see you back on the mat for another one really soon. You absolutely crushed that full body unilateral workout. If you loved it, hit subscribe to my YouTube channel and you might also enjoy this workout right here. Otherwise, I'd love for you to join me for an awesome two week at home strength challenge. You can find it here in this playlist. All free.