9-MINUTE WORKOUTS

Floor Space
These workouts are based on the book Strong and Lean: 9-Minute Daily Workouts to Your Best Body.

Floor Space Only workouts require zero equipment and are made up of 3 exercises from the following movement categories:

- FLOOR EXERCISES: strengthen and mobilize your shoulders, core, and hips
- MOBILITY EXERCISES: improve spinal rotation, lateral strength, and overall joint stability
- STANDING EXERCISES: full body movements are used to strengthen legs and hips while improving athletic ability

These workouts combine 1 exercise from each of these 3 categories. Exercises are performed for up to 1-minute each, including rest intervals.

3 exercises are repeated for 3 rounds to create 9-Minute Workouts (3 x 3 = 9) that require nothing but floor space.

Strength Training
Workouts are based on the book Strong and Lean: 9-Minute Daily Workouts to Build Your Best Body.

These strength training sessions require some equipment for the pulling exercises. However, alternative ‘Floor Space Only’ exercises are provided. Additionally, many of the workouts give the option of doing leg exercises with a weight, such as a dumbbell or kettlebell.

9-Minute Strength Workouts are made up of the following 3 movement categories:

- Pushing: chest, shoulders, triceps
- Pulling: back and biceps
- Hip Hinging: legs and hips

Each session combines 1 exercise from each of these 3 categories. Each exercise is performed for up to 1-minute. 3 exercises are repeated for 3 rounds to make 9-Minute Workouts.

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  • CYCLE 1
    6 seasons

    CYCLE 1

    6 seasons

    6-Weeks of 9-Minute Workouts

    ⏱ 10-20 min.
    📆 3-6 x per week
    💪🏽 floor space only

  • CYCLE 2
    6 seasons

    CYCLE 2

    6 seasons

    6-Weeks of 9-Minute Workouts

    ⏱ 10-20 min.
    📆 4-6 x per week
    💪🏽 floor space only

  • CYCLE 3
    6 seasons

    CYCLE 3

    6 seasons

    6-Weeks of 9-Minute Workouts

    ⏱ 10-20 min.
    📆 5-6 x per week
    💪🏽 1-2 strength sessions weekly

  • CYCLE 4
    6 seasons

    CYCLE 4

    6 seasons

    6-Weeks of 9-Minute Workouts

    ⏱ 10-20 min.
    📆 5-6 x per week
    💪🏽 2-3 strength sessions weekly

  • CYCLE 5
    6 seasons

    CYCLE 5

    6 seasons

    6-Weeks of 9-Minute Workouts

    ⏱ 10-20 min.
    📆 5-6 x per week
    💪🏽 6 strength sessions weekly

  • Sorted by Difficulty

    8 seasons