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Up Next in 9-MINUTE WORKOUTS (easy, moderate, and hard)

  • WEDNESDAY: EFX Circuit 2

    Hard. Full Body Strength Training.

    Side Lying Warm Up

    45s work intervals/ 15s rest intervals
    3 rounds with 3 exercises:
    Negative Pull Ups/ Skydivers Arms at Y
    Lateral Jump
    Pillar Reach

    Cool Down: Straddle Reach

    How to do pulling exercises at home:


    Moderate. 9-minute Workout.
    No Equipment. Full Body.

    Warm Up: Jumping Jacks

    (Starts 02:44)
    S-reach: shoulder rotators, read delts, traps, spinal erectors, glutes, core

    Starfish Pillar: abs, obliques, serratus, hips flexors, shoulders, triceps, forearms, hip rotators, hip adductors and abduct...

  • FRIDAY: 9-Minute PYRO

    Semi-Hard. Full Body.

    Warm Up- Jumping Jacks

    9-minute Circuit (starts 03:03)
    Skydivers: shoulders, spinal erectors, glutes, hip adductors and abductors
    Squat to Deadlift: hamstrings, glutes, quads, spinal erectors, shoulders
    Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forear...