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CYCLE 5

CYCLE 5

6 Seasons

6-Weeks of 9-Minute Workouts

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

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CYCLE 5
  • RONIN Level 3

    Episode 1

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 60s on/10s off.
    Push Ups
    Tripod Let Me Ups
    Jump Squats

    Cool Down: Straddle Reach

  • PICKLE Level 3

    Episode 2

    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

  • EFX Circuit 2

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 65s on/15s off.
    Negative Pull Ups/ Skydivers Arms at Y
    Lateral Jump
    Pillar Reach

    Cool Down: Straddle Reach

    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

  • YODA Level 3

    Episode 5

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 60s on/10s off.
    Contra Press
    Let Me Ups
    Iron Mikes

    Cool Down: Pigeon Stretch

  • 2.0 Side Lying and Back Lying

    Episode 6

    Double Stack with 8 Reps

    Warm Up: Short Kneeling
    Side Lying Exercises:
    Leg Lifts
    Moonwalk
    Side Crunch
    Hip Drop

    Back Lying Exercises:
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

    Cool Down: Rolling