Strong 20 Day 9: 20-Minute Functional Core Workout

DAY 9 of our Strong 20 Program: 20-Minute Functional Core Training 🔥

This strength training workout focuses on daily movement patterns that require core strength: balances, holds, twists, presses and pivots. This is effective, FUNCTIONAL CORE TRAINING - no boring crunches here!

✨THE WORKOUT: 20-Minute Functional Core Workout

► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.

*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 12 Functional Core Exercises
✔️ Timed Intervals (30 seconds of work, 10 seconds of rest)
✔️ Repeat Each Exercise x2 Sets (back-to-back, then move on to the next exercise)

►Workout Outline:
1) One Arm Front Rack + One Arm Overhead March
2) Side Squat to Single Leg Thruster
3) Double Leg Deadlift to Single Leg Knee Drive + Overhead Press
4) Single Leg Deadlift + Diagonal Lift + Knee Drive - RIGHT
5) Plank Sprinter Step Ins
6) Single Leg Deadlift + Diagonal Lift + Knee Drive - LEFT
7) Windmill
8) Lateral Bear Crawl Walk
9) Alternating Front Lunge, Twist + Halo
10) Single Leg Balance Curl Press
11) Dumbbell Chop, Squat, Press + Pass
12) Hold the World (5 sec) + Reverse Crunch

►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
04:00 One Arm Front Rack + One Arm Overhead March
05:35 Side Squat to Single Leg Thruster
07:20 Double Leg Deadlift to Single Leg Knee Drive + Overhead Press
08:45 Single Leg Deadlift + Diagonal Lift + Knee Drive, R
10:30 Plank Sprinter Step Ins
12:00 Single Leg Deadlift + Diagonal Lift + Knee Drive, L
13:35 Windmill
15:00 Lateral Bear Crawl Walk
16:40 Alternating Front Lunge + Twist + Halo
18:20 Single Leg Balance Curl Press
20:00 1 DB Chop + Squat + Press + Pass
21:40 Hold the World + Reverse Crunch
23:15 Cool Down/Stretch

► Cue up your favorite music, press 'play', and let's knock it out!

_________________________________________________________
👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
_________________________________________________________

WEEK 1:

WEEK 2:
▪️DAY 9: Functional Core - 📍You are here!
_________________________________________________________
_________________________________________________________

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!

►FOLLOW On Instagram:

#functionalcore #functionalcoretraining #coretraining

[nyssa]

Loved these moves! So happy to have a core workout where I don’t have to modify every move to accommodate postpartum core

[soapygirl]

My 72 year old mom did this workout with me. (She really appreciated Rachel offering different modifications). Shout out to her being a total fitness badass! She regularly walks 3 to 5 miles a day

[cigtemur]

I started doing your workouts around November 23 with 6 Ibs weights, now i´m doing them with 22 Ibs dumbells. Thank you!

[eileenheinkel]

I too want to thank you for helping me become stronger. Saturday I went to the country store and bought two bushels of apples to make sauce. I lifted the boxes from the display into my cart; from my cart into my truck; from my truck into the house going up 5 stairs. All times two since it was two boxes. I weighed the boxes - 45 pounds each. My husband was so surprised.
Also, thanks for not editing out the mistakes. It is good to know you are not perfect and improving as well. Thanks for all you do. Blessings to your team.

[raquelramirez]

Love the addition of a weight! Thanks, ladies!!

[CarrieUT]

Loved doing this one again... favorite move today: Single Leg Balance Curl Press - Thanks, ladies! 141

[tedfammail]

I wanted to share with you that you have helped me become stronger! I had a 1.5 yard of soil I needed on the other side of my fence. I emptied some of it and then racked it and pushed it up and over the 4ft fence. :) I am 5"2 and 65 years old. Thank you! Functional moves due to NML conditioning!

[suchaita]

Your channel deserves a lot more attention!!

[ab]

Really love the plank sprinter step ins.

[LizNelsonGtrs]

Loved the balance challenge! My favorites were the DL combo and the chop w/squat. I can use these to help my athletes improve their core!

[jayclarke]

I also like the move Rachel likes - swing, squat, lift. Using a heavy weight makes me feel so strong!

[NaomiMisora]

Omg, I recently upgraded my weights from 3 kg to 4kg and now they don't feel heavy anymore. Need to upgrade to 6kg this time. Thank you sooo much

[satyabhale]

Love how Rachel and Lindsey always color co-ordinate 🙂

Great functional core workout! One more day to go with this program

[SrtaSpanish]

My favorite was definitely the deadlift + knee up! My preschooler agreed with Rachel - she likes the chop, squat, raise, repeat!

[LJBROMFIELD]

I LOVED this workout. I appreciate your upbeat and interesting approach and the functional nature of this workout. I am 60 and looking forward to many years of activity and balance that will keep me safely moving and grooving. Thanks for contributing this!

[kohop]

Really appreciating 20 minutes home workouts!!! Round 2 day 9 done ✅
Any workouts you would recommend for the week leading up to the new program starting the first of January?

[jenniferharris]

Loved it! I switched my family to barefoot shoes a year ago and my feet are dramatically stronger than when I wore traditional shoes with arch support insoles. Now I always work out barefoot and had 0 taps today. Yes, balancing is so much easier and effective barefoot!!

[leahmcilroy]

This and 20 min. cardio and Good combo.

[jenz]

Loved this workout! Also loved when you mentioned getting your mom brain right to serve your family! Coffee, Bible and workout in the quiet morning to get my mom brain right 😊🙏

[ShellbeCucuel]

This was soooo good! Abs have always been hard for me so this was amazing! Thank you!