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10-Week Strength Program (hard)

9-Minute FIREFLY

16m
83 comments

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 abductors

Full Saxon Lunge: hamstrings, glutes, quads, spinal erectors, abs, obliques, shoulders

Cool Down: Isometric Pigeon Stretch

Up Next in Week 3

  • Full Body SUPERSETS 2
    45:55
    Full Body SUPERSETS 2

    Full Body SUPERSETS 2

    Full Body Workout
    Workout Begins at 02:38

    Warm Up: Jumping Jacks

    Cossack Squat (weighted option) with Hip Circle
    Dynamic Push Up with T-arm Crawl
    Let Me In with Y-arm Crawl
    Scorpion Kick with Windshield Wiper

    Cool Down: Hip Rolls

  • Twisting Circuit
    18:27
    Twisting Circuit

    Twisting Circuit

    Easy. Full Body Workout

    Warm Up: Low Knee March

    Single Arm Reach: shoulders, scapular muscles, neck, core, glutes

    Vertical Twist: glutes, core, shoulders, upper back, hamstrings, quads

    Windshield Wipers: abs, hip flexors, obliques, rear delts, mid to lower traps

    Cool Down: Supine Hip Rolls

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