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Full Body Workouts

NFC- Home Workout- All Levels

8m 51s
10 comments

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

Up Next in 9-minute Circuits

  • NFC- Home Workout- Advanced
    09:02
    NFC- Home Workout- Advanced

    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
    16:01
    FIREFLY: S Reach, Starfish, Lunge

    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...

  • GLORY: Kickout, Push Up, RDL to Squat
    17:13
    GLORY: Kickout, Push Up, RDL to Squat

    GLORY: Kickout, Push Up, RDL to Squat

    Moderate. 9-minute Workout.
    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

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