Semi-hard. Full body workout.
How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/
Let Me Ins/ Skydivers
Low Lunge
Side Pillar Reach
Hard. Full Body. Give a 'Hooya!' if you want more like this!
Warm Up: 60 Seconds of High Knee March.
How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/
3 rounds with 60s work and 15s rest.
Negative Pull Ups
Lateral Hop
Pillar Reach
Cool Down: Isometric Pigeo...
Semi-Hard. Full Body Strength Training.
Warm Up- Low Knee March
9-minute Circuit (starts 03:15)
Push Ups: chest, shoulders, triceps, core, hip flexors, quads
Tripod Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings, hip flexors, obliques, quads, shin muscl...
Semi-hard. Full Body Strength Training.
Warm Up- Low Knee March
9-minute Circuit (starts 03:55)
Contra Press: chest, shoulders, triceps, core, hip flexors, adductors
Let Me Ups: lats, read delts, biceps, forearms, glutes, abs, hamstrings
Iron Mikes: quads, glutes, hamstrings, calves, spinal ...
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...
Moderate. 9-minute Workout
No Equipment. Full Body.
(Starts 06:07)
Side Lying Warm Up
Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms
Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
S...
Hard. 9-minute Workout.
No Equipment. Full Body.
(begins 6:15)
Side Lying Warm Up
Seated High Knee Tuck: glutes, hamstrings, triceps, shoulders, forearms spinal erectors, quads, calves, shin muscles, abs, hip flexors
Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip rotators, glute...
Hard. 9-minute Workout.
No Equipment. Full Body.
(Starts 06:03)
Warm Up: Side Lying Warm Up
Squat to Deadlift: glutes, hamstrings, quads, calves, back, core, shoulders
Slow Swimmers: spinal erectors, neck, core, shoulders, butt, hamstrings
Burpees: glutes, hamstrings, quads, chest, sh...
Semi-Easy. 9-minute Workout.
No Equipment. Full Body.
Bodyrocks
Dynamic Squats
Contra Push Ups
Tilting Back Lunge
Skydivers at T
March in Place
Superman RDL
Semi-Hard. 9-minute Workout.
No Equipment. Full Body.
Reaching Bodyrocks
Dynamic Twist Squats
1-Arm Contra Push Ups
Iron Mikes
Skydivers at Y
High Steps
One-Legged RDL
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...
Moderate. 9-minute Workout.
No Equipment. Full Body.
Warm Up: Jumping Jacks
Squat to Kickout: legs, hips, arms, back, shoulders
Dynamic Push-Up: chest, shoulders, triceps, core
RDL to Squat: legs, hips, back, shoulders
Cool Down: A-Frames
Moderate. 9-minute Workout.
No Equipment. Full Body.
Warm Up: Jumping Jacks
Bent Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Kickout to Table Top: glutes, quads, hamstrings, shin muscles, obliques, abs, shoulders, chest, triceps, forearms, spinal erectors, neck
T-arm...
Semi-easy. 9-minute Workout.
No Equipment. Full Body.
Warm Up: Jumping Jacks
Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles
Seated Twist: abs, glutes, hamstrings, shoulders, triceps, forearms, obliques
Streamline RDL: hamstrings, calves, glutes, spinal erector...
Hard. Full Body Strength Training.
Warm Up: 1 minute of Jumping Jacks
How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/
45/15 work to rest intervals
Clock Jumps
Tripod Press
Tripod Let Me Ups or Fast Swimmers
Cool Down: Supine Hip Rolls
Hard
Reaching Circuit (starts: 1:30)
Thumbs Up
Pointers
S Reach
Tumbleweed 2 (13:12)
High Knee Tuck
Bent Leg Crunch
Squat Wheel
Glutes and Abs Circuit 1 (25:30)
Glute Hip Ups
V-ups
Speed Squats
Semi-hard
Tumbleweed 1 (starts: 1:50)
Squat
Parallel Leg Crunch
Squat Wheel
Pyro (13:10)
Skydiver
Deadlift to Squat
Burpee
Firefly (25:50)
S Reach
Starfish Pillar
Saxon Lunge
