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11 Minute Routines

Plank Pose
11 Minute Abs

11 Minute Medicine Ball and Side Abs

We’re rolling back the clock to the 11 minute ab program, tossing in some 5-ish minute medicine ball abs routines and bringing back in the side planks to get those side abs working. The modifications came about for two reasons – one being that my current SFG instructor found some Read more…

By Jason Narog, 5 yearsJuly 15, 2018 ago
medicine ball russian twists
11 Minute Abs

5ish Minute Medicine Ball Abs

Who has 11 minutes to work their abs? Not me, so I upped the intensity and cut the duration. Presenting 5-ish minute medicine ball abs. Grab your timer, set it for 30 seconds of work with 10 seconds of rest for 8 rounds (so it’s half the 11 minute routines.) Read more…

By Jason Narog, 5 yearsJune 24, 2018 ago
Kettlebell
11 Minute Routines

11 Minute Kettlebell Strength Program

Even though this routine has the words “11 minute” but doesn’t include the words “abs”, “hips”, or “glutes” doesn’t mean the routine won’t be beneficial for the abs, hips or glutes. And yes, this will be completed in 11 minutes. This routine is designed to target multiple muscle groups, focusing Read more…

By Jason Narog, 5 yearsApril 24, 2018 ago
Planks with Weights
11 Minute Abs

11 Minute Kettlebell Abs

Remember 11 minute abs? This is 11 minute abs with weight added to the routine. 6 out of 8 of these exercises you can perform with a medicine ball in place of a kettlebell. Please choose a weight that is appropriate for you. If you haven’t used weights before start Read more…

By Jason Narog, 5 yearsApril 22, 2018 ago
Donkey Kicks
11 Minute Glutes

11 Minute Hips and Glutes Volume 4

Welcome to 11 minute Hips and Glutes Volume 4. Today’s routine is going to require either a bench / box if you’re in a gym or a couch / ottoman if you’re in your house. Same rules apply, 2 rounds, 8 exercises, 30 seconds of work with 10 seconds of Read more…

By Jason Narog, 5 yearsApril 8, 2018 ago
Yay Planks
11 Minute Abs

11 Minute Abs Version 5.0

Welcome to version 5 of the 11 minute abs series. As usual we’re running with 2 rounds, 8 exercises, 30 seconds of work with 10 seconds of rest. The 11 minute ab (as well as glutes and hips) programs are designed to not give you enough time to think about Read more…

By Jason Narog, 5 yearsApril 1, 2018 ago
Side Lunge
11 Minute Glutes

11 Minute Hips and Glutes Volume 3

Let’s get right into the 11 minute hips and glutes volume 3 workout. 30 seconds of work, 10 seconds of rest, 8 exercises, 2 rounds. Sumo Squat This is a wider version of a squat. Your feet are going to be farther than should width apart and your feet are Read more…

By Jason Narog, 5 yearsMarch 25, 2018 ago
Squats
11 Minute Glutes

11 Minute Hips and Glutes Volume 2

It’s time for another 11 minute hips and glutes routine to keep you from getting too stagnant or bored with the previous routine. I highly suggest working on your lower body if you spend a good portion of your day sitting. Muscles start getting themselves out of balance while in Read more…

By Jason Narog, 5 yearsMarch 18, 2018 ago
crunches
11 Minute Abs

11 Minute Abs Part 4

I’m a fan of my 11 minute protocol. With each round you can fatigue then the bell gets you going again. I try to shift up the variety on which parts of the abs we’re hitting with each exercise that way we’re not overworking one area and totally neglecting another. Read more…

By Jason Narog, 5 yearsMarch 11, 2018 ago
11 minute glutes
11 Minute Glutes

11 Minute Glutes and Hips

Guess which muscle groups are the most neglected by office dwellers, those getting back into fitness, and even those who have been exercising for a long time? It’s the hips and the glutes. Your gluteus maximus is your largest muscle as well as one of the strongest. If you have Read more…

By Jason Narog, 5 yearsMarch 4, 2018 ago

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Please consult a physician before beginning any exercise program. Please note that you may have movement compensations that you may not even know about that may lead to further issues or problems if engaginig in exercise without speaking with your physician first. All information on this website is for entertainment purposes only. You accept any and all risks associated with engaging in an exercise program.

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