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ZYKLUS 4 (DE)

ZYKLUS 4 (DE)

6 Seasons

6-Wochen 9-Minuten Workouts

⏱ 10-20 min.
📆 5-6 x pro Woche
💪🏽 2-3 Krafttrainings die Woche

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ZYKLUS 4 (DE)
  • ZYKLUS 4 Trainingsplan (DE)

    134 KB

  • GOLF Level 1 (DE)

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 40s Arbeit /20s 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/

  • KILO Level 3 (DE)

    Episode 2

    Warm Up: High Knee March

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    T Arm Reach
    Side Kick
    High Knee Run / March

    Cool Down: Pigeon Stretch

  • BRAVO Level 1 (DE)

    Episode 3

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 40s Arbeit /20s Pause
    Rollouts
    Let Me Ups / Fast Swimmers
    1-legged Box Squats

    Cool Down: Arm Circles

    Wie du Ziehübungen zuhause ausführen kannst: 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

  • LISA Level 1 (DE)

    Episode 5

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 40s Arbeit /20s Pause
    Dive Bombers
    Let Me Ups
    Streamline RDL

    Cool Down: Iso Pigeon Stretch

  • Level 1 Step Up with Spiderman (DE)

    Episode 6

    4 Single Stacks mit 4 Wiederholungen per Übung

    Long Kneeling Warm Up

    Stack 1 (start 04:36)
    Dead Bugs
    Hip Swirl
    Stork Stance

    Stack 2 (09:54)
    Glute Hip Ups
    Arm Circle
    Gate Swing

    Stack 3 (15:28)
    Up & Overs
    A Frames
    Cross Step

    Stack 4 (21:37)
    Windshield Wipers
    Saxon Tilt
    Straddle Step