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  • FRIDAY: 9-Minute PYRO

    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...

  • MONDAY: 9-Minute GIGGLES

    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...

  • FRIDAY: 9-Minute RONIN

    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...