A 15-Minute FFXT Workout you can do at Home

Focus:

Maintain proper form & core stability. Quality over quantity: more is not better, better is better.

Warm-Up (2:00 min.)

Dynamic Warm-Up:

0:30 Walking on tip-toes

0:30 Walking on heels

0:30 Walking lunges

0:30 Walking knee-grabs with pause

Workout:

Set #1 (4:00 min.):

1:00 Squats       
Coach Greg’s Tips: keep a vertical torso, heels stay on the ground, squeeze glutes to stand

1:00 Plank on elbows or on hands.        
Coach Greg’s Tips: keep your body and spine in a straight line

1:00 (0:30 each side) Side Planks        
Coach Greg’s Tips: hips should not dip, raise up

1:00 Glute Bridges     
Coach Greg’s Tips: squeeze glutes to raise up hips

2:00 Rest

Set #2 (4:00 min.):

1:00 Push-Ups
Coach Greg’s Tips: keep your body and spine in a straight line

1:00 Sit-Ups    
Coach Greg’s Tip: don’t pull your head up with your hands

1:00 Tricep Dips with Chair
Coach Greg’s Tip: keep a vertical torso, foot position can change difficulty

1:00 Air Deadlifts    
Coach Greg’s Tip: reach hands towards toes, keep a flat back, squeeze glutes to stand

2:00 Rest

Cool-Down (2:00 min.):

Stretching:

0:30 Butterfly Stretch

0:30 Downward Facing Dog

1:00 (0:30 each side) Pigeon Pose