NF1 WORKOUT ROUTINE
MetCon Circuits
Duration
30 Minutes
Target Muscle
Legs
Total Movements
13 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (13)
#1
Rower
Muscle: Full Body
#2
Jump Rope
Muscle: Legs
• Circuit: Jump Rope & Cross Body Mountain Climbers Work Capacity Circuit
#3
Cross Body Mountain Climbers
Muscle: Core
• Circuit: Jump Rope & Cross Body Mountain Climbers Work Capacity Circuit
#4
Side Plank Row
Muscle: Back
• Circuit: Jump Rope & Cross Body Mountain Climbers Work Capacity Circuit
#5
Jump Rope
Muscle: Legs
• Circuit: Jump Rope & Split Jump (Hands on Hips) Work Capacity Circuit
#6
Split Jump (Hands On Hips)
Muscle: Legs
• Circuit: Jump Rope & Split Jump (Hands on Hips) Work Capacity Circuit
#7
KB Goblet Squat
Muscle: Legs
• Circuit: Jump Rope & Split Jump (Hands on Hips) Work Capacity Circuit
#8
Jump Rope
Muscle: Legs
• Circuit: Jump Rope & Battle Rope In & Out Slam Work Capacity Circuit
#9
Pull Up
Muscle: Back
• Circuit: Jump Rope & Battle Rope In & Out Slam Work Capacity Circuit
#10
Battle Rope In & Out Slam
Muscle: Full Body
• Circuit: Jump Rope & Battle Rope In & Out Slam Work Capacity Circuit
#11
Jump Rope
Muscle: Legs
• Circuit: Jump Rope & Squat Jump (Hands on Hips) Work Capacity Circuit
#12
Squat Jump (Hands On Hips)
Muscle: Legs
• Circuit: Jump Rope & Squat Jump (Hands on Hips) Work Capacity Circuit
#13
Battle Rope In & Out Slam
Muscle: Full Body
• Circuit: Jump Rope & Squat Jump (Hands on Hips) Work Capacity Circuit
