CYCLE 4

CYCLE 4

6 Seasons

6-Weeks of 9-Minute Workouts

⏱ 10-20 min.
πŸ“† 5-6 x per week
πŸ’ͺ🏽 2-3 strength sessions weekly

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CYCLE 4
  • PICKLE Level 3

    Episode 1

    Warm up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    Cool Down: A-Frames

  • LOVE Level 1

    Episode 2

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 40s on/ 20s off.
    DF Glide
    Let Me Ins
    T-arm Squat

    Cool Down: A Frames

  • MIRACLE Level 3

    Episode 3

    Warm up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Bent Leg Crunch
    Side Kick
    High Knee Run

    Cool Down: Arm Circles

  • HERO Level 1

    Episode 4

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Drop Thrust
    Negative Pull Up/ Fast Swimmers
    Cossack Squat with weighted option

    Cool Down: Hip Rolls

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

  • GONZO Level 3

    Episode 5

    Warm up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Bent Leg Bridge
    Starfish Drop
    Bottom Squat

    Cool Down: A-Frames

  • Level 1 Hip Hinge with Inch Worm

    Episode 6

    4 Single Stacks with 4 reps per exercise

    Stack 1 (starts 04:59)
    Y Cuff
    Bloomers
    Deadlift

    Stack 2 (12:04)
    Twist & Reach
    Deep Squat
    RDL's

    Stack 3 (17:23)
    Moose Antlers
    Deep Squat
    1-legged Deadlift

    Stack 4 (22:55)
    Hip Twists
    Vertical Twist
    1-legged RDL