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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)
  • PICKLE Level 3 (DE)

    Episode 1

    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

  • LOVE Level 1 (DE)

    Episode 2

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 40s Arbeit/20s Pause.
    DF Glide
    Let Me Ins
    T-arm Squat

    Cool Down: A Frames

  • MIRACLE Level 3 (DE)

    Episode 3

    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

  • HERO Level 1 (DE)

    Episode 4

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 40s Arbeit/20s Pause.
    Drop Thrust
    Negative Pull Up/ Fast Swimmer
    Cossack Squat

    Cool Down: Hip Rolls

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

  • GONZO Level 3 (DE)

    Episode 5

    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

  • Level 1 Hip Hinge with Inch Worm (DE)

    Episode 6

    4 Einzelstacks mit 4 Wiederholungen je Übung

    Stack 1 (beginnt 04:59)
    Y Cuff
    Bloomers
    Deadlift

    Stack 2 (12:04)
    Twist & Reach
    Deep Squat
    RDL's

    Stack 3 (17:23)
    Moose Antlers
    Deep Squat
    1-legged Deadlift

    Stack 4 (22:55)
    Hip Twists
    Vertical Twist
    1-legged RDL