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
  • BRAVO Level 3

    Episode 1

    Warm Up: High Knee March + Crawling Exercises

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

  • MONA Level 3

    Episode 2

    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

  • LEGEND Level 3

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 60s on/10s off.
    Let Me In
    Starfish Drop
    1-legged Box Squats

    Cool Down: Spiderman Arm Circles

  • PYRO Level 3

    Episode 4

    Warm Up- High Knee March + Front Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Skydivers
    Squat to Deadlift
    Squat Thrust

    Cool Down- Back Lying Exercises

  • GIGGLES Level 3

    Episode 5

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 60s on/10s off.
    Squat to Deadlift
    Negative Pull Up/Slow Swimmer
    Burpees

    Cool Down: Isometric Pigeon Stretch

  • 2.0 Crawling and Back Lying

    Episode 6

    Double Stack with 8 Reps

    Warm Up: Short Kneeling
    Crawling Exercises:
    Dirty Dogs
    Hip Circles
    Pointers
    Straight Wide Leg

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

    Cool Down: Rolling