NF1 WORKOUT ROUTINE
HS BB- Off 3.4
Duration
30 Minutes
Target Muscle
Legs
Total Movements
26 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (26)
#1
Lateral Pogo
#2
Double Leg Hop
Muscle: Legs
#3
Banded Reverse Fly
#4
Lateral Skaters
#5
A Skip
• Circuit: A Skip & Lower Body Strength Circuit
#6
Backward A Skip
• Circuit: A Skip & Lower Body Strength Circuit
#7
A Side A Front
• Circuit: A Skip & Lower Body Strength Circuit
#8
Lateral A Skip
• Circuit: A Skip & Lower Body Strength Circuit
#9
Low Knee Carioca
• Circuit: A Skip & Lower Body Strength Circuit
#10
Banded Overhead Squat
Muscle: Legs
• Circuit: A Skip & Lower Body Strength Circuit
#11
Drop Catch
• Circuit: A Skip & Lower Body Strength Circuit
#12
Banded Squat To Overhead Press
Muscle: Legs
• Circuit: Glute Bridge & Banded Squat to Overhead Press Lower Body Superset
#13
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Banded Squat to Overhead Press Lower Body Superset
#14
Calf Raise Machine
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#15
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#16
Chest Press Machine
Muscle: Chest
• Circuit: Air Squat & Lower Body Strength Circuit
#17
KB Swing
#18
Side Lying Adductor Raise
Muscle: Hips
#19
Single Leg Squat
Muscle: Legs
#20
Weighted Pull Up
• Circuit: Lateral Step Rotational Med Ball Throw & Weighted Pull Up Superset
#21
Lateral Step Rotational Med Ball Throw
Muscle: Back
• Circuit: Lateral Step Rotational Med Ball Throw & Weighted Pull Up Superset
#22
Push Up
• Circuit: Push Up Total Body Circuit
#23
Banded Seated Row
Muscle: Back
• Circuit: Push Up Total Body Circuit
#24
Calf Raise (External Rotation)
Muscle: Legs
• Circuit: Push Up Total Body Circuit
#25
Abdominal Crunch
Muscle: Core
• Circuit: Abdominal Crunch & Cross Body Crunch Core & Balance Superset
#26
Cross Body Crunch
Muscle: Core
• Circuit: Abdominal Crunch & Cross Body Crunch Core & Balance Superset
