CYCLE 1

CYCLE 1

6 Seasons

6-Weeks of 9-Minute Workouts

⏱ 10-20 min.
πŸ“† 3-6 x per week
πŸ’ͺ🏽 floor space only

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CYCLE 1
  • 9-Minute Intro

    Episode 1

  • CYCLE 1 Schedule

    133 KB

  • PICKLE Level 1

    Episode 2

    Warm up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    Cool Down: A-Frames

  • Back Lying Exercises (1S8R)

    Episode 3

    1 Single Stack with 8 Reps (1S8R)

    T Arm Reach
    Knee & Hip Extension
    Pull Over
    Windshield Wiper
    Cross Body Draw
    Figure 4

  • NANNY Level 1

    Episode 4

    Warm up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Arm Haulers
    Kickout
    Stork Stance

    Cool Down: Straddle Reach

  • Side Lying Exercises (1S8R)

    Episode 5

    Warm Up- Low Knee March

    1 Single Stack with 8 Reps (1S8R)
    Arm Swings
    Hip Circles
    Snow Angels
    ITB Leg Lifts
    Backstroke
    Clamshells

    Cool Down- Rolling

  • MIRACLE Level 1

    Episode 6

    Warm up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Parallel Leg Crunch
    Kickout
    High Knee March

    Cool Down: Arm Circles

  • Front Lying Exercises (1S8R)

    Episode 7

    Warm Up- Low Knee March

    1 Single Stack with 8 Reps (1S8R)
    Y-Arm Crawl
    Glute Blaster
    T-Arm Crawl
    Abductor Slide
    Hitch Hikers
    Scorpion Kicks

    Cool Down- Rolling