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GET THE FIRST 2 CHAPTERS OF YOU ARE YOUR OWN GYM; THE BIBLE OF BODYWEIGHT EXERCISES

9-minute Daily Workouts

Strong and Lean Bodyweight Workout

I used the Strong and Lean 9-Minute Workout format for my Saturday workout. I used 45-second work intervals with 15-second rest intervals. Below are the exercises:

Glute Bridge

Starfish Dive Bomber

Cossack Squat

The Starfish exercises are a great way to strengthen your chest, shoulders, triceps, and core, while improving spinal rotation and posture. You can use these 9-minute workouts as stand alone sessions or in combination with other 9-minute workouts.

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