NF1 WORKOUT ROUTINE
5k Cross Training 1.2
Duration
30 Minutes
Target Muscle
Hips
Total Movements
13 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (13)
#1
Knee Hug
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Barbell Split Squat
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Lower Body Strength Circuit
#7
1/2 Kneeling Reverse Woodchop
Muscle: Core
• Circuit: Glute Bridge & Lower Body Strength Circuit
#8
DB RDL
Muscle: Legs
• Circuit: Glute Bridge & Lower Body Strength Circuit
#9
90 90 Hip Rock Mobilization
Muscle: Hips
• Circuit: 90 90 Hip Rock Mobilization & Lower Body Strength Circuit
#10
DB Side Lunge
Muscle: Legs
• Circuit: 90 90 Hip Rock Mobilization & Lower Body Strength Circuit
#11
DB Single Arm Row
Muscle: Back
• Circuit: 90 90 Hip Rock Mobilization & Lower Body Strength Circuit
#12
Running
Muscle: Legs
• Circuit: Running & Walking Superset
#13
Walking
Muscle: Legs
• Circuit: Running & Walking Superset
