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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17:34Episode 1
BEAKER Level 3 (DE)
Episode 1
Warm Up: High Knee March + Crawling Exercises
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
Straight Leg Bridge
Starfish Drop
Side SquatCool Down: A Frames
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17:36Episode 2
LOVE Level 3 (DE)
Episode 2
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 optionCool Down: A Frames
How to do pulling exercises at home:
https://marklauren.com/blog/tutorials/let-me-ups/ -
19:04Episode 3
MONA Level 3 (DE)
Episode 3
Warm Up: Jumping Jacks + Side Lying Exercises
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
Parallel Leg Crunch
Kick Out
Side SquatCool Down: Hip and Spine Stretch
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19:25Episode 4
HERO Level 3 (DE)
Episode 4
Warm Up: High Knee March + Crawling Exercises
3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack SquatCool Down: Hip Rolls
Wie du Ziehübungen zuhause machst: https://www.marklauren.com/blog/category/tools/
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15:58Episode 5
KILO Level 3 (DE)
Episode 5
Warm Up: High Knee March
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
T Arm Reach
Side Kick
High Knee Run / MarchCool Down: Pigeon Stretch
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38:54Episode 6
Level 2 Back Lying to Squatting (DE)
Episode 6
4 Single Stacks mit 6 Wiederholungen je Übung
Back Lying- Inch Worm- Side Kneeling- Squatting arms at T
Stack 1 (beginnt 5:25)
Glute Hip Ups legs straight
Bloomers
Narrow SquatsStack 2 (14:05)
Up and Over legs straight
Deep Squats
Wide SquatsStack 3 (21:45)
Windshield Wipers legs straight
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