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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30:17Episode 1
FIREFLY LEGEND
Episode 1
Warm Up- Jumping Jacks
FIREFLY
3 rounds with 3 exercises. 50s on/10s off.
S-reach
Starfish Pillar
Full Saxon LungeLEGEND
3 rounds with 3 exercises. 60s on/10s off.
Let Me In
Starfish Drop
1-legged Box SquatsCool Down- A-Frames
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28:16Episode 2
Level 1 Step Up with Spiderman
Episode 2
4 Single Stacks with 4 reps per exercise
Warm Up- Long KneelingStack 1 (starts 04:36)
Dead Bugs
Hip Swirl
Stork StanceStack 2 (09:54)
Glute Hip Ups
Arm Circle
Gate SwingStack 3 (15:28)
Up & Overs
A Frames
Cross StepStack 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 / MarchGOLF
3 rounds with 3 exercises. 60s on/10s off.
Tripod Push Up
Tripod Let Me Ups / Y Cuffs
T Arm Squat to SL RDLCool Down- Straddle Reach
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30:29Episode 4
Level 1 Hip Hinge with Inch Worm
Episode 4
4 Single Stacks with 4 reps per exercise
Warm Up- Short KneelingStack 1 (starts 04:59)
Y Cuff
Bloomers
DeadliftStack 2 (12:04)
Twist & Reach
Deep Squat
RDL'sStack 3 (17:23)
Moose Antlers
Deep Squat
1-legged DeadliftStack 4 (22:55)
Hip Twists
Vertical Twist
1-legged RDL -
31:41Episode 5
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 ThrustGIGGLES
3 rounds with 3 exercises. 60s on/10s off.
Squat to Deadlift
Negative Pull Up/Slow Swimmer
BurpeesCool Down- Isometric Pigeon Stretch
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32:46Episode 6
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 ReachStack 2
Pull Overs
Windshield Wipers
Ipsi Crawl
Out to In
Vertical TwistStack 3
Cross Body Draw
Figure 4
Lateral Crawl
S2S Reaching
Saxon TiltCool Down- Rolling