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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
  • BEAKER Level 3

    Episode 1

    Warm Up: High Knee March + Crawling Exercises

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

    Cool Down: A Frames

  • LOVE Level 3

    Episode 2

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 60s on/10s off.
    DF Glide
    Let Me In / Pointers
    T Arm Squat with weighted option

    Cool Down: A Frames

  • MONA Level 3

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Parallel Leg Crunch
    Kick Out
    Side Squat

    Cool Down: Hip and Spine Stretch

  • HERO Level 3

    Episode 4

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 60s on/10s 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/

  • KILO Level 3

    Episode 5

    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

  • Level 2 Back Lying to Squatting

    Episode 6

    4 Single Stacks with 6 Reps

    Back Lying- Inch Worm- Side Kneeling- Squatting arms at T

    Stack 1 (starts 5:25)
    Glute Hip Ups legs straight
    Bloomers
    Narrow Squats

    Stack 2 (14:05)
    Up and Over legs straight
    Deep Squats
    Wide Squats

    Stack 3 (21:45)
    Windshield Wipers legs straight
    Vertical Twist
    Stag...