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.
Moderate. Full Body Workout.
Side Lying Warm Up
60s work intervals/ 15s rest intervals
3 rounds with 3 exercises
Skydivers Arms at Side
Bodyrocks
Jump Slide
Cool Down: Straddle Reach
Moderate. Full Body.
Warm Up- Jumping Jacks
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 ...
Hard. Full Body Strength Training.
Side Lying Warm Up
45s work intervals/ 15s rest intervals
3 rounds with 3 exercises:
Clock Jumps
Tripod Push Ups
Tripod Let Me Ups/ Fast Swimmers
Cool Down: Straddle Reach
How to do pulling exercises at home: https://www.marklauren.com/blog/category/to...
Moderate. No Equipment. Full Body.
Warm Up: Jumping Jacks
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 S...
Hard. No Equipment. Full Body.
(begins 6:15)
Side Lying Warm Up
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 mus...
Easy. Full Body Workout
Warm Up: Low Knee March
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
Cool Down: Supine Hip Rolls
Moderate. No Equipment. Full Body.
Warm Up: Jumping Jacks
Squat to Kickout: legs, hips, arms, back, shoulders
Dynamic Push-Up: chest, shoulders, triceps, core
RDL to Squat: legs, hips, back, shoulders
Cool Down: A-Frames
Semi-easy. No Equipment. Full Body.
Warm Up: Jumping Jacks
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,...
Hard. Full Body Strength Training.
Side Lying Warm Up
45s work intervals/ 15s rest intervals
3 rounds with 3 exercises:
Negative Pull Ups/ Skydivers Arms at Y
Lateral Jump
Pillar Reach
Cool Down: Straddle Reach
How to do pulling exercises at home: https://www.marklauren.com/blog/category/t...
Moderate. 9-minute Workout.
No Equipment. Full Body.
Warm Up: Jumping Jacks
(Starts 02:44)
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 abduct...
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...
Easy. Full Body Workout
Warm Up: Low Knee March
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 ...
Hard. 9-minute Workout.
No Equipment. Full Body.
(Starts 06:03)
Warm Up: Side Lying Warm Up
Squat to Deadlift: glutes, hamstrings, quads, calves, back, core, shoulders
Slow Swimmers: spinal erectors, neck, core, shoulders, butt, hamstrings
Burpees: glutes, hamstrings, quads, chest, sh...
Moderate. 9-minute Workout.
No Equipment.
Workout starts 02:49
Warm Up: High Knee March
Glute Hip Ups
V-Ups
Speed Squats
Cool Down: Pigeon Stretch
Hard. Full Body Strength Training.
Side Lying Warm Up
60s work intervals/ 15s rest intervals
3 rounds with 3 exercises:
1-arm Let Me Ins/ Skydivers Arms at T
Low Lunge Arms at Streamline
Side Pillar Reach
Cool Down: Straddle Reach
How to do pulling exercises at home: https://www.marklaur...
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. Full Body Strength Training.
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 muscl...
Easy. Full Body Workout
Warm Up: Low Knee March
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,...
Semi-hard. Full Body Strength Training.
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 ...
Semi-Easy. 9-minute Workout.
No Equipment. Full Body.
Warm Up: Jumping Jacks
Side Lying Snow Angel (hand behind head)
Isometric Lunge (static)
Zombie Squats (wider than shoulder width)
Scorpion Complex (high kick)
Cool Down: A-Frames
Moderate. 9-minute Workout.
No Equipment. Full Body.
Complex 1 Tutorials (starts 01:20)
A. T Arm Squat
B. Overkicks
C. Hitch Hikers
Semi-Easy. 9-minute Workout.
No Equipment. Full Body.
Warm Up: Jumping Jacks
Side Lying Snow Angel (half arm swing)
Isometric Lunge (with twist)
Zombie Squats (shoulder width)
Scorpion Complex (side kick)
Cool Down: A-Frames
Semi-Hard. 9-minute Workout.
Optional Equipment. Full Body.
Workout starts at 08:20
Wind Shield Wipers
ITB Leg Lift
Step Up Complex
Easy. Mobility Training for Hips, Spine, and Shoulders.
Warm Up: Low Knee March
Rehab Pull Overs
Snow Angels
Pelvic Tilt
Cool Down: Hip Rolls
