NF1 WORKOUT ROUTINE
Calisthenics Day 3
Duration
30 Minutes
Target Muscle
Legs
Total Movements
10 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (10)
#1
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#2
Worlds Greatest Stretch
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#3
Inch Worm
• Circuit: Knee Hug Lunge Reach & Lower Body Strength Circuit
#4
Single Leg RDL To Forward Lunge
Muscle: Legs
• Circuit: Single Leg RDL to Forward Lunge & Core Stability Circuit
#5
Abdominal Crunch (Legs Up)
Muscle: Core
• Circuit: Single Leg RDL to Forward Lunge & Core Stability Circuit
#6
Single Leg Glute Bridge
Muscle: Glutes
• Circuit: Single Leg RDL to Forward Lunge & Core Stability Circuit
#7
Barbell Zercher Squat
Muscle: Legs
• Circuit: Single Leg RDL to Forward Lunge & Core Stability Circuit
#8
Bird Dog
Muscle: Core
• Circuit: Single Leg RDL to Forward Lunge & Core Stability Circuit
#9
Seated Supinated Grip Pulley Row
Muscle: Back
• Circuit: Single Leg RDL to Forward Lunge & Core Stability Circuit
#10
T Push Up
• Circuit: Single Leg RDL to Forward Lunge & Core Stability Circuit
