6-Weeks of 9-Minute Workouts
β± 10-20 min.
π 5-6 x per week
πͺπ½ 1-2 strength sessions weekly
Warm Up: High Knee March + Crawling Exercises
3 rounds with 3 exercises. 40s on/ 20s off.
DF Glide
Let Me Ins
T-arm Squat
Cool Down: A Frames
Warm Up: High Knee March + Crawling Exercises
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Bridge
Starfish Drop
Side Squat
Cool Down: A Frames
Warm up: High Knee March + Crawling Exercises
3 rounds with 3 exercises. 50s on/10s off.
Y Cuffs
Kickout
Stork Stance
Cool Down: Straddle Reach
Warm up- Jumping Jacks + Side Lying Exercises
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Crunch
Double Drop
Squat Thrust
Cool Down- Hip & Spine Stretch
Warm Up: High Knee March + Crawling Exercises
3 rounds with 3 exercises. 40s on/20s off.
Dive Bombers
Let Me Ups
Streamline RDL
Cool Down: Iso Pigeon Stretch
1 Double Stack with 8 Reps
Workout starts at 01:50
Dirty Dog
Hip Circles
Pointers
Straight Wide Leg