9-Minute YODA

9-MINUTE WORKOUTS (easy, moderate, and hard) • 16m

Semi-hard. Full Body Strength Training.

Warm Up- Low Knee March

9-minute Circuit (starts 03:55)

Contra Press
Let Me Ups
Iron Mikes

Cool Down- Alternating A Frames

Tilting Circuit
9-MINUTE WORKOUTS (easy, moderate, and hard) • 14m

Easy. Full Body Workout

Warm Up: Low Knee March

Slow Swimmers
Hip Extensions
Saxon Tilt

Cool Down: Supine Hip Rolls

9-Minute RONIN
9-MINUTE WORKOUTS (easy, moderate, and hard) • 15m

Semi-Hard. Full Body Strength Training.

Warm Up- Low Knee March

9-minute Circuit (starts 03:15)

Push Ups: chest, shoulders, triceps, core, hip flexors, quads
Tripod Let Me Ups: lats, read delts, biceps, forearms, spinal
erectors, glutes, abs, hamstrings, hip flexors, obliques,
quads, shin muscles
Jump Squats: glutes, quads, hamstrings, calves, spinal
erectors, shoulders, shin muscles

Cool Down: Straddle Reach

Glutes and Abs

9-MINUTE WORKOUTS (easy, moderate, and hard) • 19m

Moderate. 9-minute Workout.

No Equipment.

Workout starts 02:49

Warm Up: High Knee March

Glute Hip Ups
V-Ups
Speed Squats
Cool Down: Pigeon Stretch

9-Minute GIGGLES
9-MINUTE WORKOUTS (easy, moderate, and hard) • 21m

Hard. 9-minute Workout.

No Equipment. Full Body.

(Starts 06:03)
Warm Up: Side Lying Warm Up
Squat to Deadlift: glutes, hamstrings, quads, calves, back,
core, shoulders

Slow Swimmers: spinal erectors, neck, core, shoulders,

butt, hamstrings

Burpees: glutes, hamstrings, quads, chest, shoulders,

triceps, forearms, core

Cool Down: Isometric Pigeon Stretch

Reaching Circuit
9-MINUTE WORKOUTS (easy, moderate, and hard) • 14m

Easy. Full Body Workout

Warm Up: Low Knee March

Thumbs Up: rear delts, mid to lower traps, shoulder

rotators, spinal erectors, glutes, core

Pointer: shoulders, scapular muscles, spinal erectors, hip

flexors, glutes, hamstrings, abs, neck

S Reach: shoulder rotators, read delts, traps, spinal

erectors, glutes, core, neck

Cool Down: Supine Hip Rolls

9-Minute PYRO
9-MINUTE WORKOUTS (easy, moderate, and hard) • 17m

Semi-Hard. Full Body.

Warm Up- Jumping Jacks

9-minute Circuit (starts 03:03)

Skydivers: shoulders, spinal erectors, glutes, hip adductors
and abductors
Squat to Deadlift: hamstrings, glutes, quads, spinal
erectors, shoulders
Burpees: glutes, hamstrings, quads, chest, shoulders,
triceps, forearms, core

Cool Down- Isometric Pigeon Stretch

9-Minute FIREFLY
9-MINUTE WORKOUTS (easy, moderate, and hard) • 16m

Moderate. 9-minute Workout.

No Equipment. Full Body.

Warm Up: Jumping Jacks

(Starts 02:44)
S-reach: shoulder rotators, read delts, traps, spinal
erectors, glutes, core

Starfish Pillar: abs, obliques, serratus, hips flexors,

shoulders, triceps, forearms, hip rotators, hip adductors and
abductors

Full Saxon Lunge: hamstrings, glutes, quads, spinal

erectors, abs, obliques, shoulders

Cool Down: Isometric Pigeon Stretch

9-Minute KATRINA
9-MINUTE WORKOUTS (easy, moderate, and hard) • 18m

Semi-easy. No Equipment. Full Body.

Warm Up: Jumping Jacks

Parallel Leg Crunch: abs, hips flexors, serratus, shoulders,

quads, shin muscles
Seated Twist: abs, glutes, hamstrings, shoulders, triceps,
forearms, obliques
Streamline RDL: hamstrings, calves, glutes, spinal erectors,
shoulders, abs, quads

Cool Down: Isometric Pigeon Stretch

9-Minute GLORY
9-MINUTE WORKOUTS (easy, moderate, and hard) • 17m

Moderate. No Equipment. Full Body.

Warm Up: Jumping Jacks

Squat to Kickout: legs, hips, arms, back, shoulders

Dynamic Push-Up: chest, shoulders, triceps, core
RDL to Squat: legs, hips, back, shoulders

Cool Down: A-Frames

Twisting Circuit
9-MINUTE WORKOUTS (easy, moderate, and hard) • 18m

Easy. Full Body Workout

Warm Up: Low Knee March

Single Arm Reach: shoulders, scapular muscles, neck,

core, glutes
Vertical Twist: glutes, core, shoulders, upper back,
hamstrings, quads

Windshield Wipers: abs, hip flexors, obliques, rear delts,

mid to lower traps

Cool Down: Supine Hip Rolls

9-Minute TUMBLEWEED 2
9-MINUTE WORKOUTS (easy, moderate, and hard) • 20m

Hard. No Equipment. Full Body.

(begins 6:15)
Side Lying Warm Up

Seated High Knee Tuck: glutes, hamstrings, triceps,

shoulders, forearms spinal erectors, quads, calves, shin
muscles, abs, hip flexors

Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip

rotators, glutes, quads, shin muscles

Squat Wheel (high): glutes, quads, hamstrings, shin

muscles, obliques, abs, shoulders, triceps, forearms, spinal
erectors, neck

Cool Down: Isometric Pigeon Stretch

9-Minute POPTOP
9-MINUTE WORKOUTS (easy, moderate, and hard) • 18m

Moderate. No Equipment. Full Body.

Warm Up: Jumping Jacks

Bent Leg Crunch: abs, hips flexors, serratus, shoulders,

quads, shin muscles
Kickout to Table Top: glutes, quads, hamstrings, shin
muscles, obliques, abs, shoulders, chest, triceps, forearms,
spinal erectors, neck
T-arm Squat/ Weighted Squats: glutes, quads, hamstrings,
calves, spinal erectors, shoulders, shin muscles

Cool Down: Isometric Pigeon Stretch

9-Minute ZEN
9-MINUTE WORKOUTS (easy, moderate, and hard) • 18m

Moderate. Full Body.

Warm Up- Jumping Jacks

9-minute Circuit (starts 03:23)

Straight Leg Crunch: abs, hips flexors, serratus, shoulders,
quads, shin muscles
Deep Squat to Bloomer: hamstrings, glutes, quads, shin
muscles, spinal erectors
Squat to RDL: glutes, quads, hamstrings, calves, spinal
erectors, shoulders, shin muscles

Cool Down- Isometric Pigeon Stretch

Pickle Hero (27 min)

9-MINUTE WORKOUTS (easy, moderate, and hard) • 27m

This workout uses 9-Minute PICKLE as a preparation for 9-

Minute HERO.

Warm Up- 60s High Knee March

3 rounds at 50/10 intervals:

Straight Leg Bridge
Starfish Twist
Stork Stance

3 rounds at 60/10 intervals:

Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack Squat

Cool Down- Hip Rolls

9-Minute HERO
9-MINUTE WORKOUTS (easy, moderate, and hard) • 21m

3 Rounds with 60/10 intervals

Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack Squat (weighted option)

9-Minute PICKLE
9-MINUTE WORKOUTS (easy, moderate, and hard) • 14m

Warm Up- 60s High Knee March

50s work intervals with 10s rest intervals

3 rounds with 3 exercises
Parallel Leg Bridge
Starfish Twist
Stork Stance
Cool Down- A Frames

9-Minute GONZO
9-MINUTE WORKOUTS (easy, moderate, and hard) • 14m

60s High Knee March

50/10
Bent Leg Crunch
Starfish Drop
Bottom Squat

A Frames

9-Minute BEAKER
9-MINUTE WORKOUTS (easy, moderate, and hard) • 14m

Warm Up- 60s High Knee March

50/10 work to rest intervals

Straight Leg Bridge
Starfish Push Up
Side Squat

Cool Down- A Frames

9-Minute MIRACLE
DAILY WORKOUTS 18-24 Oct (semi-hard) • 13m

Warm up- 60s Jumping Jacks

3 rounds with 50/10 intervals

Y Cuffs
Side Kick
High Knee Skip/ March

Cool Down- Spiderman Arm Circles