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CYCLE 5

CYCLE 5

6 Seasons

6-Weeks of 9-Minute Workouts

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

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CYCLE 5
  • EFX Circuit 3

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 60s on/15s off.
    1-arm Let Me Ins/ Skydivers Arms at T
    Low Lunge Arms at Streamline
    Side Pillar Reach

    Cool Down: Straddle Reach

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

  • GONZO Level 3

    Episode 2

    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

  • GOLF Level 3

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

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

  • BERRY Level 3

    Episode 4

    Warm up- Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Straight Leg Crunch
    Double Drop
    Squat Thrust

    Cool Down- Hip & Spine Stretch

  • ANGEL Level 3

    Episode 5

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 60s on/10s off.
    Double Drop
    Negative Pull Up / Fast Swimmer
    SL RDL to T Arm Squat

    Cool Down: Spiderman Arm Circles

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

  • 2.0 Front Lying and Back Lying

    Episode 6

    Double Stack with 8 Reps

    Warm Up: Side Kneeling
    Front Lying Exercises:
    Hip Twists
    Y Cuffs
    Twist & Reach
    Moose Antlers

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

    Cool Down: Rolling