Big Gains in Balance and Strength with Unilateral Training

Mindith Rahmat


Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells

This cycle of the bodyweight workout series focuses on developing balance and strength with the use of one-limbed movements. This combination of bodyweight exercises will challenge your strength, balance, and flexibility.


These workouts are programmed three days per week.


Equipment needed:

  • Yoga mat
  • Wall space
  • 2x4 wooden plank or beam
  • Swiss ball
  • Pull up bar


Mobility Before Each Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10


Week 1, Day 1

5x3+ Pull Up

5x8+ Swiss Ball Leg Curl * on both side


5x10 Body Weight Split Squat * on both sides

5x10+ Diamond Push Up (slow tempo)


5x5 V Up


5x5 Bridge




Day 2

5x10 Body Weight One Legged Dead Lift *alternating sides

5x5 Cossack Squat *alternating sides


5x30 Seconds Plank to Push Up

5x10 Forward Lunge * on each leg


5x10 Calf Raise


Day 3

5x5 King Deadlift

5x10 Close Grip Strict Push Up

5x20 Flying Lunges * alternating


3x10 Horse Stance Squats

3x10 Walkouts to FIngers


3x20 Seconds RKC Plank


Click on the number below that corresponds to the week of training you're in.


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