Mark Lauren On Demand

MOVE BETTER. LIVE BETTER.
Our mission is to change how the world moves through skill-based exercise, online and off.

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Mark Lauren On Demand

MOVE BETTER. LIVE BETTER.
Our mission is to change how the world moves through skill-based exercise, online and off.

  • Bodyweight Training for Runners

    4 Seasons

  • less than 10 min

    4 Seasons

  • 10-20 minutes

    9 Seasons

  • Strength Training for Agility

    4 Seasons

  • Bodyweight Training for Swimmers

    4 Seasons

  • Running Circuits

    1 Season

  • Ladders

    5 Seasons

  • Prep Program

    4 Seasons

  • The 90-Day Challenge

    6 Seasons

  • Daily Workouts July 15-21

    7 Seasons

  • Active Recovery Week

    7 Seasons

  • Bodyweight Training 2.0

    9 Seasons

  • Full Ladder Workouts

    2 Seasons

  • Bodyweight Rehab

    8 Seasons

  • EFX - Elite Functional Exercise

    4 Seasons

  • Mobility Rx

    5 Seasons

  • You Are Your Own Gym

    6 Seasons

  • You Are Your Own Gym Vol. 2

    6 Seasons

  • Focus 15

    5 Seasons

  • Bodyweight+

    1 Season

...and much more!
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  1. Bodyweight Training for Runners

    4 Seasons

    This workout is made up of the 3 complexes that each have 3 exercises. Each exercise serves one of three functions that make you a better runner.

    Exercise A: improve ankle mobility for better foot strikes
    Exercise B: increase flexibility mid thigh to mid torso to lengthen stride
    Exercise C: correct head positioning and spinal alignment for better arm swing mechanics

    https://marklauren.com/running-schedule/

  2. less than 10 min

    4 Seasons

    All ladder workouts without tutorials. Plus, all warm ups and cool downs!

  3. 10-20 minutes

    9 Seasons

    Novice You Are Your Own Gym vol 1/ 2, 90-Day Challenge level 1, Focus 15, Suspension Training, Bodyweight Training 2.0 (1D8R), and all Sport Complexes without tutorials.

  4. Strength Training for Agility

    4 Seasons

    3 complexes with 3 exercises each. All 9 movements improve one of the below functions to allow for faster and more controlled changes in direction.

    Exercise A: torso rotation
    Exercise B: lateral stability
    Exercise C: dynamic stabilization

  5. Bodyweight Training for Swimmers

    4 Seasons

    This workout is made up of the 3 complexes that each have 3 exercises. Each exercise improves 1 of 3 functions needed to swim better.

    Exercise A: thoracic spine (mid spine) extension
    Exercise B: thoracic spine rotation
    Exercise C: front to back pelvic tiling

  6. Running Circuits

    1 Season

  7. Ladders

    5 Seasons

  8. Prep Program

    4 Seasons

    If you're totally new to exercise or haven't trained in a long time, begin with the Prep Program- https://marklauren.com/prep-schedule/

    This 1-month program combines Bodyweight Rehab and Bodyweight Training 2.0 to develop the athletic skills most important to your long term success. With 4-5 short workouts per week, this routine is a great preparation for the 90-Day Challenge.

  9. The 90-Day Challenge

    6 Seasons

    If you’re already exercise regularly and consider yourself to be in decent shape, start your MLOD journey here. This program is for our beginners. You’ll get leaner and stronger with just 3-4 short workouts per week that progress thru 3 levels of difficulty.

    Start with the Level 1 Evaluation (Eval), and then check the training schedule https://marklauren.com/90-day-schedule/ for your next workout. You’ll have plenty more chances to upgrade. Foc...

  10. Daily Workouts July 15-21

    7 Seasons

    Each day we put together a workout for you that's made up of one or more videos. We recommend completing the 90 Day Challenge before using these Daily Workouts.

    View the schedule: https://marklauren.com/daily-workout-schedule

  11. Active Recovery Week

    7 Seasons

    Use this Active Recovery Week whenever you feel run down or overtrained. We also recommend using this schedule between  more intense training plans to ensure full recovery and injury resistance.

    Wednesday and Sunday are rest days.

  12. Bodyweight Training 2.0

    9 Seasons

    This program systematically develops the athletic fundamentals essential to sports performance and injury resistance. To stay in great shape, you need to strengthen your foundation. These workouts improve strength, mobility, posture, and coordination, and they are the backbone of the Daily Workouts.

    For all around preparedness and health, we recommend the exclusive Bodyweight Training 2.0 training plan https://marklauren.com/bodyweight-training-...

  13. Full Ladder Workouts

    2 Seasons

    These routines are designed to increase muscular hypertrophy, strength, and endurance without wasted time. These were a favorite of mine in the military, and they are regularly integrated into the Daily Workouts.

    Watch the tutorials before each workout to find the right exercise variations for you. The Ladder 1 and 2 workouts are intermediate. Ladder 3 workouts are advanced. Warm up and cool down is included in each video.

  14. Bodyweight Rehab

    8 Seasons

    These workouts are a great choice for active recovery, warm ups, or the easiest possible starting point for your training.

    For an easy on-ramp to your fitness journey, try this schedule- https://marklauren.com/prep-schedule/

    If you need a week of active recovery, try this- https://marklauren.com/active-recovery-schedule/

  15. EFX - Elite Functional Exercise

    4 Seasons

    These workouts are for our more advanced users. EFX are highly athletic workouts that focus on postural control, so you can move efficiently through all planes of motion.

    Train 45 minutes three times a week to completely transform how you look, feel, and move. 27 orthopedically correct, functional, bodyweight exercises that build incredible strength, stability, and postural efficiency for men or women.

    Here is a schedule that combines EFX a...

  16. Mobility Rx

    5 Seasons

    Dynamic flexibility, postural strength, and improved stress tolerance for men or women. Two 45-minute full body workouts at home with no equipment.

    You can combine these workouts with any other program. You can also use Mobility Rx exclusively, 4 days a week, with this schedule- https://marklauren.com/mobility-rx-schedule/

  17. You Are Your Own Gym

    6 Seasons

    This is total body high intensity interval training to quickly prepare you for life’s adventures. This program consists of 9 workouts with 3 levels of difficulty- Novice, Intermediate and Advanced. Start with the Novice Workouts. Once you can do all exercises with good form, move on to the next level.

    This training is occasionally incorporated into the Daily Workouts. For an exclusive You Are Your Own Gym training schedule, click here- https://...

  18. You Are Your Own Gym Vol. 2

    6 Seasons

    This is volume II of the bestselling You Are Your Own Gym DVD set. The moves are more functional, and the overall intensity is slightly lower. With 9 workouts for 3 levels, this program is a great option for adding fun variety to your schedule. We use these training sessions in the Daily Workouts.

    For a schedule that uses only YAYOG vol. II, click here- https://marklauren.com/you-are-your-own-gym-2-schedule/

  19. Focus 15

    5 Seasons

    3 simple 15 minute options- Upper Body, Total Core, Legs & Glutes for a Total Body Home Workout. These workouts are short but intense! Expect to see these in the Daily Workouts.

    Here is your schedule to use Focus 15 exclusively- https://marklauren.com/focus-15-schedule/

  20. Bodyweight+

    1 Season

    Bodyweight+ was my first attempt at creating the training system that is now Bodyweight Training 2.0.

    The structure of the workouts has changed, most noticeably the transitions between exercises, and some of the exercises themselves. These are great workouts nonetheless. Give this one a try.

  21. Suspension Training

    1 Season

    Suspension Straps are a convenient tool for bodyweight training that allow for fun movement options. Pulling movements are often made simpler and force can be applied from unique angles. To get you started and thinking creatively, we have two full-body workouts with warm up and cool down.