Big Gains in Balance and Strength with Unilateral Training - Page 6

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, 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 6, Day 1

3x5+ Pull Ups

3x20 Walking Split Squat on Beam *alternating sides

3x10 Knees to Elbows


5x5 Body Weight Windmills

5x30 Seconds Handstand Hold *Handstand Push Up or Progression

5x5 Pike Sit Up


Day 2

4x5 Pull Ups

4x30 seconds of Bird Pickers *Right Side

4x30 seconds of Bird Pickers * Left Side

4x10 Unbroken Knees to Elbows


5x1 Down Dog to Flip Dog to Bridge

5x1 Forearm Handstand Hold (or progressions)

5x1 Max Handstand Hold x 3


Day 3

5x10 Rear Elevated Split Squat * on each side

5x30 Seconds Janda Situps


5x25 Air Squats

5x30 Seconds Kimura Sit Ups


5x10 Wide Grip Push Ups

5x 30 Seconds Alternating Abdominal Single Leg Lift Twist


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




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