Don't have enough time to get fit? With these full body 9-minute workouts, a lack of time is no longer a valid excuse.
Workouts that require zero equipment say Floor Space Only in the video descriptions.
Hard. Full Body. Give a 'Hooya!' if you want more like this!
Warm Up: 60 Seconds of High Knee March.
How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/
3 rounds with 60s work and 15s rest.
Negative Pull Ups
Lateral Hop
Pillar Reach
Cool Down: Isometric Pigeo...
Moderate. Full Body.
Warm Up- Low Knee March
9-minute Circuit (starts 03:23)
Straight Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Deep Squat to Bloomer: hamstrings, glutes, quads, shin muscles, spinal erectors
Squat to RDL: glutes, quads, hamstrings, calves, spinal...
Semi-Hard. Full Body.
Warm Up- Low Knee March
9-minute Circuit (starts 03:15)
Push Ups: chest, shoulders, triceps, core, hip flexors, quads
Tripod Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings, hip flexors, obliques, quads, shin muscles
Jump Squats: g...
Semi-hard. Full Body.
Warm Up- Low Knee March
9-minute Circuit (starts 03:55)
Contra Press: chest, shoulders, triceps, core, hip flexors, adductors
Let Me Ups: lats, read delts, biceps, forearms, glutes, abs, hamstrings
Iron Mikes: quads, glutes, hamstrings, calves, spinal erectors, core
Co...
Semi-Hard. Full Body.
Warm Up- Jumping Jacks
9-minute Circuit (starts 03:03)
Skydivers: shoulders, spinal erectors, glutes, hip adductors and abductors
Squat to Deadlift: hamstrings, glutes, quads, spinal erectors, shoulders
Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forear...
Hard. Full Body.
Warm Up: 1 minute of Jumping Jacks
How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/
45/15 work to rest intervals
Clock Jumps
Tripod Press
Tripod Let Me Ups or Fast Swimmers
Cool Down: Supine Hip Rolls
Easy. Full Body Workout
Single Arm Reach: shoulders, scapular muscles, neck, core, glutes
Vertical Twist: glutes, core, shoulders, upper back, hamstrings, quads
Windshield Wipers: abs, hip flexors, obliques, rear delts, mid to lower traps
Semi-easy. 9-minute Workout.
No Equipment. Full Body.
Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Seated Twist: abs, glutes, hamstrings, shoulders, triceps, forearms, obliques
Streamline RDL: hamstrings, calves, glutes, spinal erectors, shoulders, abs, quads
Moderate. 9-minute Workout.
No Equipment. Full Body.
Bent Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Kickout to Table Top: glutes, quads, hamstrings, shin muscles, obliques, abs, shoulders, chest, triceps, forearms, spinal erectors, neck
T-arm Squat/ Weighted Squats:...
Easy. Full Body Workout
Thumbs Up: rear delts, mid to lower traps, shoulder rotators, spinal erectors, glutes, core
Pointer: shoulders, scapular muscles, spinal erectors, hip flexors, glutes, hamstrings, abs, neck
S Reach: shoulder rotators, read delts, traps, spinal erectors, glutes, core, neck
Moderate. 9-minute Workout.
No Equipment. Full Body.
Squat to Kickout: legs, hips, arms, back, shoulders
Dynamic Push-Up: chest, shoulders, triceps, core
RDL to Squat: legs, hips, back, shoulders
Moderate. 9-minute Workout
No Equipment. Full Body.
(Starts 01:45)
Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms
Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Squat Wheel (low): gl...
Hard. 9-minute Workout.
No Equipment. Full Body.
(begins 1:54)
Seated High Knee Tuck: glutes, hamstrings, triceps, shoulders, forearms spinal erectors, quads, calves, shin muscles, abs, hip flexors
Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip rotators, glutes, quads, shin muscl...
Easy. Full Body Workout
Slow Swimmers: spinal erectors, neck, core, shoulders, scapular muscles, butt, hamstrings
Hip Extensions: glutes, hamstrings, hip flexors, shin muscles, abs, lower back
Saxon Tilt: obliques, abs, glutes, hamstrings, spinal erectors, shoulders, mid to lower traps, tric...
Moderate. 9-minute Workout.
No Equipment.
Workout starts 01:40
Glute Hip Ups
V-Ups
Speed Squats
Semi-Easy. 9-minute Workout.
No Equipment. Full Body.
Bodyrocks
Dynamic Squats
Contra Push Ups
Tilting Back Lunge
Skydivers at T
March in Place
Superman RDL
Semi-Hard. 9-minute Workout.
No Equipment. Full Body.
Reaching Bodyrocks
Dynamic Twist Squats
1-Arm Contra Push Ups
Iron Mikes
Skydivers at Y
High Steps
One-Legged RDL
Moderate. 9-minute Workout.
No Equipment. Full Body.
(Starts 01:40)
S-reach: shoulder rotators, read delts, traps, spinal erectors, glutes, core
Starfish Pillar: abs, obliques, serratus, hips flexors, shoulders, triceps, forearms, hip rotators, hip adductors and abductors
Full Saxon Lunge: ...
Hard. 9-minute Workout.
No Equipment. Full Body.
(Starts 01:45)
Squat to Deadlift: glutes, hamstrings, quads, calves, back, core, shoulders
Slow Swimmers: spinal erectors, neck, core, shoulders, butt, hamstrings
Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forearms, ...
Floor Space Only
Sumo Squats
Pointers
Mountain Climbers
Swimmers
Floor Space Only
Workout starts at- 03:49
Dynamic Squats
Military Presses
Fast Swimmers
Mountain Climbers
Floor Space Only
Workout starts at 03:48
Monkey Squat
Side Crunch
Twist & Reach
Pillar Hip Twists
Semi-Easy. 9-minute Workout.
No Equipment. Full Body.
Side Lying Snow Angel (hand behind head)
Isometric Lunge (static)
Zombie Squats (wider than shoulder width)
Scorpion Complex (high kick)
Semi-Easy. 9-minute Workout.
No Equipment. Full Body.
Side Lying Snow Angel (half arm swing)
Isometric Lunge (with twist)
Zombie Squats (shoulder width)
Scorpion Complex (side kick)
