CYCLE 6

CYCLE 6

6 Seasons

6-Weeks of 9-Minute Workouts

⏱ 10-20 min.
📆 5-6 x per week
💪🏽 3-5 strength sessions weekly

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CYCLE 6
  • CYCLE 6 Schedule

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  • FIREFLY LEGEND

    Episode 1

    Warm Up- Jumping Jacks

    FIREFLY
    3 rounds with 3 exercises. 50s on/10s off.
    S-reach
    Starfish Pillar
    Full Saxon Lunge

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

    Cool Down- A-Frames

  • Level 1 Step Up with Spiderman

    Episode 2

    4 Single Stacks with 4 reps per exercise
    Warm Up- Long Kneeling

    Stack 1 (starts 04:36)
    Dead Bugs
    Hip Swirl
    Stork Stance

    Stack 2 (09:54)
    Glute Hip Ups
    Arm Circle
    Gate Swing

    Stack 3 (15:28)
    Up & Overs
    A Frames
    Cross Step

    Stack 4 (21:37)
    Windshield Wipers
    Saxon Tilt
    Straddle Step

  • KILO GOLF

    Episode 3

    Warm Up- Jumping Jacks

    KILO
    3 rounds with 3 exercises. 50s on/10s off.
    T Arm Reach
    Side Kick
    High Knee Run / March

    GOLF
    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- Straddle Reach

  • Level 1 Hip Hinge with Inch Worm

    Episode 4

    4 Single Stacks with 4 reps per exercise
    Warm Up- Short Kneeling

    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

  • BERRY GIGGLES

    Episode 5

    Warm up- High Knee March

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

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

    Cool Down- Isometric Pigeon Stretch

  • Back Lying to Kneeling

    Episode 6

    Warm Up- High Knee March

    Stack 1
    T-arm Reach
    Knee & Hip Extension
    Contra Crawl
    Out to Out
    S Reach

    Stack 2
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    Out to In
    Vertical Twist

    Stack 3
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Cool Down- Rolling