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NFC- Home Workout- All Levels

9-MINUTE WORKOUTS (easy to hard) • 8m 51s

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

  • 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...

  • GIGGLES: Squat to Deadlift, Swimmer, ...

    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...

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