ZYKLUS 3 (DE)

ZYKLUS 3 (DE)

6 Seasons

6-Wochen 9-Minuten Workouts

⏱ 10-20 min.
📆 5-6 x pro Woche
💪🏽 1-2 Krafttrainings die Woche

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ZYKLUS 3 (DE)
  • MONA Level 3 (DE)

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Parallel Leg Crunch
    Kick Out
    Side Squat

    Cool Down: Hip and Spine Stretch

  • 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

  • LOVE Level 3 (DE)

    Episode 3

    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/

  • 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

  • PICKLE Level 3 (DE)

    Episode 5

    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

  • 2.0 (DE) Front Lying Exercises (1D6R)

    Episode 6

    Warm Up- Long Kneeling

    Doppelstack mit 6 Wiederholungen
    Hip Twists
    Y Cuffs
    Twist & Reach
    Moose Antlers