NF1 WORKOUT ROUTINE
EDT Day 1 (Beginner)
Duration
30 Minutes
Target Muscle
Legs
Total Movements
12 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (12)
#1
Knee Hug
• Circuit: Knee Hug & Lower Body Strength Circuit
#2
Knee Hug Lunge Reach
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#3
Psoas Leg Raise
Muscle: Legs
• Circuit: Knee Hug & Lower Body Strength Circuit
#4
Cossack Squat
Muscle: Hips
• Circuit: Knee Hug & Lower Body Strength Circuit
#5
Glute Bridge
Muscle: Glutes
• Circuit: Knee Hug & Lower Body Strength Circuit
#6
Alternating Dead Bug
Muscle: Core
• Circuit: Alternating Dead Bug & Body Saw Core & Balance Superset
#7
Body Saw
Muscle: Core
• Circuit: Alternating Dead Bug & Body Saw Core & Balance Superset
#8
DB Goblet Squat
Muscle: Legs
• Circuit: DB Goblet Squat & DB RDL Lower Body Superset
#9
DB RDL
• Circuit: DB Goblet Squat & DB RDL Lower Body Superset
#10
Banded Split Squat
Muscle: Legs
• Circuit: Banded Split Squat & Core Stability Circuit
#11
Stability Ball Hamstring Curl
• Circuit: Banded Split Squat & Core Stability Circuit
#12
Seated Calf Raise
• Circuit: Banded Split Squat & Core Stability Circuit
