Sorted by duration

Sorted by duration

11 Seasons

Use the dropdown menu in this collection to see the entire collection of workouts sorted by duration.

These workouts combine several exercises in a smooth flow to create "stacks". All exercises in a stack are done first on the left side for 4, 6, or 8 repetitions, and then the exercises are repeated for same amount of reps on the right side. If the exercises in a stack are done once on the left and right side, it is a "single stack". If the exercises are carried out twice on each side, it is a "double stack".

Workout types:
- Warm ups are made up of transitions between, lying, kneeling, and standing positions.
- Isolated functions of the hips, spine, and shoulder are trained using Isolated Floor Exercises (IFE)
- 1 single stack with 8 reps (1S8R)
- 1 double stack with 4 reps (1D4R)
- 1 double stack with 6 reps (1D6R)
- 1 double stack with 8 reps (1D8R)
- 4 single stacks with 4reps (4S4R)
- 4 single stacks with 6 reps (4S6R)
- 4 single stacks with 8 reps (4S8R)
- 4 double stacks with 4 reps (4D4R)
- 4 double stacks with 6 reps (4D6R)

For more information about this training system, go to marklauren.com/certification.

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  • Lunging with Starfish - 4S6R

    Episode 1

    4 Single Stacks with 6 reps per exercise (4S6R)

    Side Kneeling Warm Up

    Stack 1 (start 05:12)
    Leg Lifts
    Starfish Twist
    Stepping Lunge

    Stack 2 (11:22)
    Moon Walk
    Starfish Hip Drop
    Tipsy Step

    Stack 3 (17:24)
    Side Crunch
    Starfish Push Up
    Side Lunge

    Stack 4 (23:42)
    Hip Drops
    St...