ZYKLUS 5 (DE)

ZYKLUS 5 (DE)

6 Seasons

6-Wochen 9-Minuten Workouts

⏱ 10-20 min.
📆 5-6 x pro Woche
💪🏽 6 Krafttrainings die Woche

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ZYKLUS 5 (DE)
  • ZYKLUS 5 Trainingsplan (DE)

    134 KB

  • LOVE Level 3 (DE)

    Episode 1

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    DF Glide
    Let Me In / Pointers
    T Arm Squat with weighted option

    Cool Down: A Frames

    How to do pulling exercises at home:
    https://marklauren.com/blog/tutorials/let-me-ups/

  • LIMA Level 3 (DE)

    Episode 2

    Warm Up: Jumping Jacks

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Straight Leg Crunch
    Low Drop
    Drop Thrust

    Cool Down: Hip and Spine Stretch

  • JANG Level 3 (DE)

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Hanging Ab Curl oder Parallel Leg Crunch
    Low Drop
    Bulgarian Split Squat (mit Gewicht option)

    Cool Down: Bloomers

  • MIRACLE Level 3 (DE)

    Episode 4

    Warm up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Bent Leg Crunch
    Side Kick
    High Knee Run

    Cool Down: Arm Circles

  • EFX Circuit 1 (DE)

    Episode 5

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 45s Arbeit/15s Pause.
    Clock Jumps
    Tripod Push Ups
    Tripod Let Me Ups/ Fast Swimmers

    Cool Down: Straddle Reach

    Wie du Ziehübungen zuhause machst: https://www.marklauren.com/blog/category/tools/

  • 2.0 Front Lying and Crawling (DE)

    Episode 6

    Doppelstack mit 8 Wiederholungen

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

    Crawling Exercises:
    Dirty Dogs
    Hip Circles
    Pointers
    Straight Wide Leg

    Cool Down: Rolling