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)
  • KILO Level 3 (DE)

    Episode 1

    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

  • LOVE Level 2 (DE)

    Episode 2

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    DF Glide
    Let Me Ins
    T-arm Squat

    Cool Down: A Frames

  • NANNY Level 3 (DE)

    Episode 3

    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

  • HERO Level 2 (DE)

    Episode 4

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 50s Arbeit /10s 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/

  • 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

  • Level 1 Crawling to Lunging (DE)

    Episode 6

    4 Single Stacks mit 4 Wiederholungen

    Stack 1 (starts 4:21)
    Hip Circles
    Starfish Twist
    Short Kneeling
    Stepping Lunges with arms at T

    Stack 2 (09:00)
    Dirty Dogs
    Starfish Twist
    Side Lunges

    Stack 3 (13:13)
    Straight Wide Leg
    Starfish Push Up
    Tipsy Step

    Stack 4 (17:56)
    Pointers
    Starfish Push Up
    S...