NF1 WORKOUT ROUTINE
Base HRV Full Body Strength Day 1 (Low Volume)
Duration
30 Minutes
Target Muscle
Core
Total Movements
16 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (16)
#1
Toe Touch Crunches
Muscle: Core
• Circuit: Toe Touch Crunches & Lower Body Strength Circuit
#2
Shoulder Pass Throughs
Muscle: Shoulders
• Circuit: Toe Touch Crunches & Lower Body Strength Circuit
#3
Cossack Squat
Muscle: Legs
• Circuit: Toe Touch Crunches & Lower Body Strength Circuit
#4
Cat Cow
Muscle: Core
• Circuit: Toe Touch Crunches & Lower Body Strength Circuit
#5
Band Pull Apart
Muscle: Shoulders
• Circuit: Toe Touch Crunches & Lower Body Strength Circuit
#6
Broad Jump
Muscle: Legs
#7
Drop Jump To Lateral Stabilize
Muscle: Legs
#8
KB Single Arm Power Clean To Rotational Press
Muscle: Shoulders
#9
Barbell Front Squat
Muscle: Legs
#10
DB Alternating Bent Over Row
Muscle: Back
#11
Turkish Get Up
Muscle: Core
#12
Backward Bear Crawl
Muscle: Core
#13
Hamstring Foam Roll
Muscle: Legs
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
#14
Zottman Curls
Muscle: Arms
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
#15
Cross Body Stretch
Muscle: Core
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
#16
Childs Pose Stretch
Muscle: Core
• Circuit: Hamstring Foam Roll & Lower Body Strength Circuit
