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Up Next in 9-MINUTE WORKOUTS (easy to hard)

  • NFC- Home Workout- All Levels

    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

  • NFC- Home Workout- Advanced

    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

  • FIREFLY: S Reach, Starfish, Lunge

    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...

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