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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)
  • EFX Circuit 3 (DE)

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/15s Pause.
    1-arm Let Me Ins/ Skydivers Arms at T
    Low Lunge Arms at Streamline
    Side Pillar Reach

    Cool Down: Straddle Reach

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

  • GONZO Level 3 (DE)

    Episode 2

    Warm up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Bent Leg Bridge
    Starfish Drop
    Bottom Squat

    Cool Down: A-Frames

  • GOLF Level 3 (DE)

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Tripod Push Up
    Tripod Let Me Ups / Y Cuffs
    T Arm Squat to SL RDL

    Cool Down: A Frames

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

  • BERRY Level 3 (DE)

    Episode 4

    Warm up- Jumping Jacks + Side Lying Exercises

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

    Cool Down- Hip & Spine Stretch

  • ANGEL Level 3 (DE)

    Episode 5

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Double Drop
    Negative Pull Up / Fast Swimmer
    SL RDL to T Arm Squat

    Cool Down: Spiderman Arm Circles

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

  • 2.0 Front Lying and Back Lying (DE)

    Episode 6

    Doppelstack mit 8 Wiederholungen

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

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

    Cool Down: Rolling