CYCLE 6
6 Seasons
6-Weeks of 9-Minute Workouts
β± 10-20 min.
π 5-6 x per week
πͺπ½ 3-5 strength sessions weekly
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29:06Episode 1
MIRACLE LOVE
Episode 1
9-Minute MIRACLE
Warm Up: High Knee March / Low Knee run
3 rounds with 3 exercises
Y Cuffs
Side Kick
High Knee Skip or Run9-Minute LOVE
3 rounds with 3 exercises
DF Glide
Let Me Ins
T Arm Squat
Cool Down: A Frames -
29:24Episode 2
PICKLE HERO
Episode 2
This workout uses 9-Minute PICKLE as a preparation for 9-Minute HERO.
Warm Up- High Knee March and Low Knee Run
3 rounds at 50/10 intervals:
Parallel Leg Bridge
Starfish Twist
Stork Stance3 rounds at 60/10 intervals:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack SquatCool Down- Hip...
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30:17Episode 3
FIREFLY LEGEND
Episode 3
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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31:41Episode 4
BERRY GIGGLES
Episode 4
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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29:13Episode 5
NANNY JANG
Episode 5
Warm Up- High Knee March & Jumping Jacks
NANNY
3 rounds with 3 exercises. 50s on/10s off.
Y Cuffs
Kickout
Stork StanceJANG
3 rounds with 3 exercises. 60s on/10s off.
Hanging Ab Curl or Parallel Leg Crunch
Low Drop
Bulgarian Split Squat (weighted option)Cool Down- Bloomers
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34:15Episode 6
Mixed Workout 3
Episode 6
Single stacks with 8 reps
Warm Up- 6 x 20/10s High Knee MarchStack 3- Back Lying to Single Kneeling
Cross Body Draw
Figure 4
Lateral Crawl
S2S Reaching
Saxon TiltStack 3- Side Lying to Lunging
Arm Swing
ITB Leg Lift
Heel Grab Around
Step Grab Around
Open LungeStack 3- Front Lying to Step Up...