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CYCLE 4

CYCLE 4

6 Seasons

6-Weeks of 9-Minute Workouts

⏱ 10-20 min.
📆 5-6 x per week
💪🏽 2-3 strength sessions weekly

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CYCLE 4
  • CYCLE 4 Schedule

    134 KB

  • GOLF Level 1

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Tripod Push Up
    Tripod Let Me Ups / Y Cuffs
    T Arm Squat to SL RDL

    Cool Down: A Frames

    How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/

  • KILO Level 3

    Episode 2

    Warm Up: High Knee March

    3 rounds with 3 exercises. 50s on/10s off.
    T Arm Reach
    Side Kick
    High Knee Run / March

    Cool Down: Pigeon Stretch

  • BRAVO Level 1

    Episode 3

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Rollouts
    Let Me Ups / Fast Swimmers
    1-legged Box Squats

    Cool Down: Arm Circles

    How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/

  • NANNY Level 3

    Episode 4

    Warm up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Y Cuffs
    Kickout
    Stork Stance

    Cool Down: Straddle Reach

  • LISA Level 1

    Episode 5

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Dive Bombers
    Let Me Ups
    Streamline RDL

    Cool Down: Iso Pigeon Stretch

  • Level 1 Step Up with Spiderman

    Episode 6

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:36)
    Dead Bugs
    Hip Swirl
    Stork Stance

    Stack 2 (09:54)
    Glute Hip Ups
    Arm Circle
    Gate Swing

    Stack 3 (15:28)
    Up & Overs
    A Frames
    Cross Step

    Stack 4 (21:37)
    Windshield Wipers
    Saxon Tilt
    Straddle Step