NF1 WORKOUT ROUTINE
Jolie P3.4
Duration
30 Minutes
Target Muscle
Legs
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
Worlds Greatest Stretch
Muscle: Full Body
• Circuit: worlds greatest stretch & Lower Body Strength Circuit
#2
Cossack Squat
Muscle: Legs
• Circuit: worlds greatest stretch & Lower Body Strength Circuit
#3
Shoulder Swimmers
Muscle: Shoulders
• Circuit: worlds greatest stretch & Lower Body Strength Circuit
#4
4-Way Neck
Muscle: Neck
• Circuit: worlds greatest stretch & Lower Body Strength Circuit
#5
Power Sled Row
Muscle: Back
• Circuit: Inch Worm & Power Sled Row Superset
#6
Inch Worm
Muscle: Core
• Circuit: Inch Worm & Power Sled Row Superset
#7
Body Saw
Muscle: Core
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#8
Half Kneeling Pallof Hold
Muscle: Core
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#9
Rear Foot Elevated Split Squat (Bodyweight)
Muscle: Legs
#10
DB Alternating Lateral Squat
Muscle: Legs
#11
DB Bench Press
Muscle: Chest
#12
Single Leg Barbell Deadlift
Muscle: Legs
• Circuit: Cable Face Pull & Core Stability Circuit
#13
Cable Face Pull
Muscle: Shoulders
• Circuit: Cable Face Pull & Core Stability Circuit
#14
DB Incline Bench Press
Muscle: Chest
• Circuit: Cable Face Pull & Core Stability Circuit
#15
Air Bike
Muscle: Legs
• Circuit: Air Bike & Clean Squat Jerk Superset
#16
Clean Squat Jerk
Muscle: Legs
• Circuit: Air Bike & Clean Squat Jerk Superset
