NF1 WORKOUT ROUTINE
Week1 Day2 (Zoe)
Duration
30 Minutes
Target Muscle
Back
Total Movements
10 Exercises
LOG THIS ROUTINE IN THE NF1 APP
Track set weights, reps, resting timers, and target velocity in real time.
REGISTER FREEIncluded Movements (10)
#1
Air Bike
#2
Bar Roll Out
#3
Kneeling Med Ball Chest Throw
Muscle: Back
#4
DB Rear Foot Elevated Split Squat
Muscle: Legs
#5
Band Pull Apart
• Circuit: Band Pull Apart & Core Stability Circuit
#6
Heel To Butt Lunge Twist
Muscle: Legs
• Circuit: Band Pull Apart & Core Stability Circuit
#7
DB Lateral Shoulder Raise
Muscle: Shoulders
• Circuit: Band Pull Apart & Core Stability Circuit
#8
Side Plank Row To Kickback
Muscle: Back
• Circuit: Band Pull Apart & Core Stability Circuit
#9
Med Ball Rotational Throw
Muscle: Back
• Circuit: Med Ball Rotational Throw & Wide Grip Bench Press Push-Pull Superset
#10
Wide Grip Bench Press
Muscle: Chest
• Circuit: Med Ball Rotational Throw & Wide Grip Bench Press Push-Pull Superset
