NF1 WORKOUT ROUTINE
5 Day Muscle Conditioning
Duration
30 Minutes
Target Muscle
Legs
Total Movements
39 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (39)
#1
Treadmill: Walk
#2
DB Goblet Squat
Muscle: Legs
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#3
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#4
DB Split Squat
Muscle: Legs
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#5
DB Front Shoulder Raise
Muscle: Shoulders
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#6
DB Goblet Squat
Muscle: Legs
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#7
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#8
DB Split Squat
Muscle: Legs
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#9
DB Goblet Squat
Muscle: Legs
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#10
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#11
DB Split Squat
Muscle: Legs
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#12
DB Front Shoulder Raise
Muscle: Shoulders
• Circuit: DB Goblet Squat & Lower Body Strength Circuit
#13
DB Bench Press
Muscle: Chest
• Circuit: DB Bench Press & Lower Body Strength Circuit
#14
DB RDL
• Circuit: DB Bench Press & Lower Body Strength Circuit
#15
DB Incline Bench Press
Muscle: Chest
• Circuit: DB Bench Press & Lower Body Strength Circuit
#16
Glute Bridge
Muscle: Glutes
• Circuit: DB Bench Press & Lower Body Strength Circuit
#17
DB Bench Press
Muscle: Chest
• Circuit: DB Bench Press & Lower Body Strength Circuit
#18
DB RDL
• Circuit: DB Bench Press & Lower Body Strength Circuit
#19
DB Incline Bench Press
Muscle: Chest
• Circuit: DB Bench Press & Lower Body Strength Circuit
#20
Glute Bridge
Muscle: Glutes
• Circuit: DB Bench Press & Lower Body Strength Circuit
#21
DB Bench Press
Muscle: Chest
• Circuit: DB Bench Press & Lower Body Strength Circuit
#22
DB RDL
• Circuit: DB Bench Press & Lower Body Strength Circuit
#23
DB Incline Bench Press
Muscle: Chest
• Circuit: DB Bench Press & Lower Body Strength Circuit
#24
Glute Bridge
Muscle: Glutes
• Circuit: DB Bench Press & Lower Body Strength Circuit
#25
DB Bent Over Row
Muscle: Back
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#26
Forward Step Overhead Med Ball Throw
Muscle: Back
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#27
Landmine Push Press
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#28
Glute Bridge
Muscle: Glutes
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#29
DB Bent Over Row
Muscle: Back
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#30
DB Step Up To Contralateral Overhead Press
Muscle: Shoulders
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#31
Front Rack Reverse Lunge
Muscle: Legs
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#32
Glute Bridge
Muscle: Glutes
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#33
DB Bent Over Row
Muscle: Back
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#34
Barbell Walking Lunge
Muscle: Legs
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#35
Standing Med Ball Chest Throw
Muscle: Back
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#36
Glute Bridge
Muscle: Glutes
• Circuit: DB Bent Over Row & Lower Body Strength Circuit
#37
RKC Plank Hold
Muscle: Core
#38
Side Plank Hold
Muscle: Core
#39
Abdominal Crunch
Muscle: Core
