ZYKLUS 1 (DE)

ZYKLUS 1 (DE)

6 Seasons

6-Wochen 9-Minuten Workouts

⏱ 10-20 min.
📆 3-6 x pro Woche

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

    133 KB

  • 9 Minuten Intro (DE)

    Episode 1

  • PICKLE Level 1 (DE)

    Episode 2

    Warm up- Crawling Exercises

    3 rounds with 40/20 intervals
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    Cool Down- A-Frames

  • Back Lying Exercises (DE)

    Episode 3

    Einzelstack mit 8 Wiederholungen

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

  • NANNY Level 1 (DE)

    Episode 4

    Warm up- Crawling Exercises

    3 rounds with 40/20 intervals
    Arm Haulers
    Kickout
    Stork Stance

    Cool Down- Straddle Reach

  • Side Lying Exercises (DE)

    Episode 5

    Einzelstack mit 8 Wiederholungen

    Arm Circles
    Hip Circles
    Snow Angels
    Clamshells
    Arm Swings
    ITB Leg Lifts

  • MIRACLE Level 1 (DE)

    Episode 6

    Warm up- Side Lying Exercises

    3 rounds with 40/20 intervals
    Parallel Leg Crunch
    Kickout
    High Knee March

    Cool Down- Arm Circles

  • Front Lying Exercises (DE)

    Episode 7

    Einzelstack mit 8 Wiederholungen

    T Arm Crawl
    Abductor Slide
    Y Arm Crawl
    Glute Blaster
    Hitchhiker
    Scorpion Kick