Workout 104 - Unilateral

Unilateral = Relating to, occurring on, or affecting only one side of an organ or structure or body.


With this unilateral workout, you may discover weakness and imbalances (right leg stronger than left leg, etc).  Focusing on equalizing strength on both sides will help increase your strength in your regular movements (when using both limbs).


Equipment Needed:  dumbbells


Need help with the exercises, check it out on our Youtube channel                                         (note you won't find chest flies or triceps kickbacks--use the power of google!)


Warm Up:  1 min each of  march or jog, high knee raises, standing oblique twists, lunges with chest press, jab punches 


Workout:


Group 1
Perform these exercises on the right side only
15 plank rows
15 bottom 1/2 lunges
15 step ups
Immediately perform these exercises on the left side only


complete a total of 3 sets without rest 


rest 1-2 minutes


Group 2
Perform these exercises on the right side only
15 lunge presses
15 side squats
15 chest flies (lay on ground or bench)
Immediately perform these exercises on the left side only


complete a total of 3 sets without rest 


rest 1-2 minutes


Group 3
Perform these exercises on the right side only
15 bicep curls
15 superman planks
15 tricep kickbacks
Immediately perform these exercises on the left side only


End with this Ab blast:  
1 min lateral plank walk 
rest 15 - 30 secs
15 hip dips (each side), 15 superman planks, 15 bicycle crunches
repeat again if your abs aren't tired!!