NF1 WORKOUT ROUTINE
Jolie Phase One
Duration
30 Minutes
Target Muscle
Legs
Total Movements
18 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (18)
#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
Standing DB Overhead Press
Muscle: Shoulders
• Circuit: Glute Bridge & Standing DB Overhead Press Superset
#5
Glute Bridge
Muscle: Glutes
• Circuit: Glute Bridge & Standing DB Overhead Press Superset
#6
Banded Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#7
Air Squat
Muscle: Legs
• Circuit: Air Squat & Lower Body Strength Circuit
#8
Banded Supine Hip Flexor Pulls
Muscle: Hips
• Circuit: Air Squat & Lower Body Strength Circuit
#9
Body Saw
Muscle: Core
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#10
Half Kneeling Pallof Hold
• Circuit: Body Saw & Half Kneeling Pallof Hold Core & Balance Superset
#11
DB Walking Lunge
Muscle: Legs
• Circuit: DB Walking Lunge & Lower Body Strength Circuit
#12
DB Alternating Bent Over Row
Muscle: Back
• Circuit: DB Walking Lunge & Lower Body Strength Circuit
#13
DB Overhead Press
Muscle: Shoulders
• Circuit: DB Walking Lunge & Lower Body Strength Circuit
#14
DB Alternating Lateral Squat
• Circuit: DB Alternating Lateral Squat & Core Stability Circuit
#15
Cable Face Pull
• Circuit: DB Alternating Lateral Squat & Core Stability Circuit
#16
Zottman Curls
• Circuit: DB Alternating Lateral Squat & Core Stability Circuit
#17
Treadmill: Run
• Circuit: Treadmill: Run & Seated Row Machine Superset
#18
Seated Row Machine
Muscle: Back
• Circuit: Treadmill: Run & Seated Row Machine Superset
