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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)
  • TUMBLEWEED Level 3 (DE)

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Double Kneeling to Squat
    Parallel Leg Crunch
    Squat Wheel

    Cool Down: Isometric Pigeon Stretch

  • Läufer Zirkel 1 (DE)

    Episode 2

    Warm Up: Jumping Jacks

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    T Arm Squat
    Overkicks
    Hitch Hikers

    Cool Down: Bloomers

  • EFX Circuit 4 (DE)

    Episode 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/15s Pause.
    Skydivers
    Bodyrocks
    Jump Slide

    Cool Down: Straddle Reach

  • Läufer Zirkel 3 (DE)

    Episode 4

    Warm Up: Jumping Jacks

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Dive Bombers
    Streamline RDL
    Back Lunge

    Cool Down: A-Frames

  • TUMBLEWEED 2 Level 3 (DE)

    Episode 5

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Seated High Knee Tuck
    Bent Leg Crunch
    Squat Wheel (hoch)

    Cool Down: Isometric Pigeon Stretch

  • 2.0 Side Lying and Front Lying (DE)

    Episode 6

    Doppelstack mit 8 Wiederholungen

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

    Front Lying Exercises:
    Hip Twists
    Y Cuffs
    Twist & Reach
    Moose Antlers

    Cool Down: Rolling