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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)
  • RONIN Level 3 (DE)

    Episode 1

    Warm Up: Low Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Push Ups
    Tripod Let Me Ups
    Jump Squats

    Cool Down: Straddle Reach

  • PICKLE Level 3 (DE)

    Episode 2

    Warm up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    Cool Down: A-Frames

  • EFX Circuit 2 (DE)

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 65s Arbeit/15s Pause.
    Negative Pull Ups/ Skydivers Arms at Y
    Lateral Jump
    Pillar Reach

    Cool Down: Straddle Reach

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

  • NANNY Level 3 (DE)

    Episode 4

    Warm up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Y Cuffs
    Kickout
    Stork Stance

    Cool Down: Straddle Reach

  • YODA Level 3 (DE)

    Episode 5

    Warm Up: Low Knee March + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Contra Press
    Let Me Ups
    Iron Mikes

    Cool Down: Pigeon Stretch

  • 2.0 Side Lying and Back Lying (DE)

    Episode 6

    Doppelstack mit 8 Wiederholungen

    Warm Up: Short Kneeling
    Side Lying Exercises:
    Leg Lifts
    Moonwalk
    Side Crunch
    Hip Drop

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

    Cool Down: Rolling