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Energising workout no. 1: improve mental focus with a unilateral strength session

Posted by Janine George for Strong Women Training Club

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In this energising strength session, trainer Janine George first gets your heart rate up with mountain climbers and squat pulses and then focuses on unilateral and asymmetrical movements that target one side at a time.

The circuit of single-leg RDLs, reverse lunges and front and lateral raises will be challenging your core stability but, most importantly, your mental focus; your mind can’t be wandering while balancing on one leg. You’ll feel all the improved brain and body energy when you head back to your desk. 


  1. Hold a light dumbbell in each hand, brace your core and roll your shoulders back and down.
  2. Raise your right arm to your right-hand side until it’s parallel with the floor, in line with your shoulder. Don’t bend your elbow.
  3. At the same time, lift your left arm out in front of you – again, parallel with the floor and in line with your shoulder.
  4. Slowly lower both arms and then swap sides – take your left arm to the side and right arm straight out in front.