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Unilateral Power & Balance

Train one side at a time to build serious balance, coordination, and single-leg power! This jump rope and bodyweight session will challenge each limb independently for a well-rounded, symmetrical body.

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Workout Breakdown

Warm-Up

1

Jump Rope

2 sets × 60s, 60s

2

Leg Swing

1 set × 15 reps

3

Hip Circle

1 set × 10 reps

4

Single-Leg Calf Raise - Body Only

1 set × 15 reps

Main Workout

1

Jump Rope

3 sets × 30s, 30s, 30s

2

Pistol Squat

3 sets × 8 reps, 8 reps, 8 reps

3

Jump Rope

3 sets × 30s, 30s, 30s

3 circuits
1

Deadlift (Single-Leg Romanian)

1 set × 10 reps

2

Glute Bridge (Single-Leg)

1 set × 12 reps

1

Jump Rope

4 sets × 20s, 20s, 20s, 20s

2

Lunge

3 sets × 12 reps, 12 reps, 12 reps

3

Jump (Knee Tuck)

3 sets × 8 reps, 8 reps, 8 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Figure-Four Glute Stretch

1 set × 30s

3

Calf Stretch

1 set × 30s

4

Single-Leg Balance

1 set × 45s

Unilateral Power & Balance - Bodyweight Fitness | Bodyweight Fitness