🌶 Day 9: Lower Body Strength // Unilateral Leg Workout

Today's strength workout is a unilateral leg workout meaning we are working one side of the body at a time. Unilateral training helps us to avoid overtraining or compensating with our more dominant side and is great for helping to improve imbalances in the body. Using dumbbells only today - challenge yourself and use a weight that allows you to execute proper form during each round. Let's do it! #Fierce14 #Workout #LegDay #UnilateralTraining

Equipment Needed:
Dumbbells: I used a single 25lb

Workout Breakdown:
0:00 Intro
0:46 Warm Up

Circuit 1 (40s work + 20s rest x2 rounds)
3:41 Stationary Lunge (R)
4:41 Step Squat (R)
5:41 Kickstand (R)
6:41 Side Lunge (R)
7:41 Curtsey Lunge (R)
8:41 Glute Bridge (R)
9:41 Stand Up + Drive (R)
10:41 Side Lift (R)
11:41 Leap + Shuffle (R)

Circuit 2 (40s work + 20s rest x2 rounds)
21:54 Stationary Lunge (L)
22:54 Step Squat (L)
23:54 Kickstand (L)
24:54 Side Lunge (L)
25:54 Curtsey Lunge (L)
26:54 Glute Bridge (L)
27:54 Stand Up + Drive (L)
28:54 Side Lift (L)
29:54 Leap + Shuffle (L)

39:54 Cool Down & Stretch

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L I N K S

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather

[aarondrossart]

This is the best leg workout on YouTube

[darlabolon]

I'm doing this series to bridge the gap between 3.0 and 4.0. Such great variety and intensity! I appreciate your creativity, attention to proper form and your tremendous generosity in offering these workouts. Thank you!!

[lynkatahira]

Did not realize how much weaker my left side was. Great workout!! Sweating like crazy!!

[amyw]

Working through Fierce following 4.0. This was an amazing lower body workout! Love working all the way through one side and then the other! Used 25-40 pounds today!

[boudenas]

Variety is a key to have an efficient workout !

[mikaelacather]

Thank you for this one! I wore a 25lb vest and used a 25lb weight and somehow kept up with you! Killer video. I even feel it in my core and throughout my back! I love it!

[laetitiaboshoff]

Loving this series! Thanks Heather! Even my husband is starting to excersize with me!! Loads of fun and sweating!!

[linsu]

I just finished this workout and feel amazing. I cannot expect better workouts than what Heather has been consistently putting out: No distracting chat, classy background, confidence-inducing exercise routine. I have no excuses but keep following Heather in my daily routine. Thank you so much.

[alicemiller]

I am really enjoying this series - I love the intensive muscle group focus and the variation from day to day. Variation is key to me maintaining a strength training work out, and you have kept me at it for almost two years now.

[lovelight]

I really liked the unilateral focus, and appreciated the burn in my glutes and hamis with the weighted single leg glute bridges and kickstands! Thanks for an awesome Day 9 Heather!❤

[kristinburns]

LOVED THIS!!!! I really felt I was able to lift heavier and push harder with the way you built this workout! Really enjoying the whole series!!

[kiki_and_friends]

Really enjoying your sessions thank you. The pace is right, the mix -up is engaging and the whole series makes me what to show up every day.

[kierancook]

I feel this is also a good brain exercise because its forced to maintain a sharper focus on one leg for two rounds of various exercises in each circuit. This was great, Heather! Thanks!

[KatsSpot]

Thank you, Heather. THIS was a great workout. I am NOT loving unilateral workouts today. I will like them again tomorrow.

[ghazalanaveed]

Feeling excited 😄 will do it tomorrow morning

[barbaracervantes]

I’ve been loving Fierce so far😍😍 thank you so much, Heather!! Keep up the great workouts!

[sunny-nqyi]

love this!! I have a really weak left side and find it hard to even out my muscle imbalance. Not many unilateral workouts on youtube so I'm thankful <3

[sparklebot]

Oh yeah, I’m calling in “sore” tomorrow ! Great workout. I appreciate getting to really focus on one side at a time. It makes me pay close attention to form. Thank you Healther!!!

[marcuscheng]

Way to go on lower body Heather!!! Way to go on Day 9!!! Keep up the amazing work Heather!!

[leghnagopaul]

Fierce one indeed🔥Thank you for your dedication to this whole community Heather❤️🙏