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ZYKLUS 1 (DE)

ZYKLUS 1 (DE)

6 Seasons

6-Wochen 9-Minuten Workouts

⏱ 10-20 min.
📆 3-6 x pro Woche
💪🏽 Nur Bodenfläche

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ZYKLUS 1 (DE)
  • ZYKLUS 1 Trainingsplan (DE)

    134 KB

  • 9 Minuten Intro (DE)

    Episode 1

  • PICKLE Level 1 (DE)

    Episode 2

    Warm up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 40s Arbeit/20s Pause.
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    Cool Down: A-Frames

  • Back Lying Exercises 1S8R (DE)

    Episode 3

    Warm Up- Low Knee March

    1 Einzelstack mit 8 Wiederholungen (1S8R)
    T-arm Reach
    Figure 4
    Pullovers
    Windshield Wipers
    Cross Body Draw
    Knee & Hip Extension

    Cool Down- Rolling

  • NANNY Level 1 (DE)

    Episode 4

    Warm up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 40s Arbeit/20s Pause.
    Arm Haulers
    Kickout
    Stork Stance

    Cool Down: Straddle Reach

  • Side Lying Exercises 1S8R (DE)

    Episode 5

    Warm Up- 60s Low Knee March

    1 Einzelstack mit 8 Wiederholungen (1S8R)
    Arm Swings
    Hip Circles
    Snow Angels
    ITB Leg Lifts
    Backstroke
    Clamshells

    Cool Down- Rolling

  • MIRACLE Level 1 (DE)

    Episode 6

    Warm up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 40s Arbeit/20s Pause.
    Parallel Leg Crunch
    Kickout
    High Knee March

    Cool Down: Arm Circles

  • Front Lying Exercises 1S8R (DE)

    Episode 7

    Warm Up- Low Knee March

    1 Einzelstack mit 8 Wiederholungen (1S8R)
    Y-Arm Crawl
    Glute Blaster
    T-Arm Crawl
    Abductor Slide
    Hitch Hikers
    Scorpion Kicks

    Cool Down- Rolling