Equipment: straps or sturdy desk, chin up bar, chair, barbell with plates and step up platform (optional)
90-Day Warm Up
Let Me Up & Push Up (07:49)
Pistol Squat (12:35)
Chin Up & Military Press (17:02)
Bulgarian Split Squat (22:20)
Agility Complex 3 (29:37)
Tripod Push Ups
Barbell Step Ups
Fast Swimmers
Watch the exercise tutorials before starting the workout.
If it's your first time doing this workout, start with the easiest exercise variations.
For a workout that requires floor space only use Hammer Lvl 3.
For an additional warm-up, March-In-Place during the first tutorials. You can also do a set of 4-6 reps with the easier exercise variations.
You can use the 90-Day Challenge Cool Down for an extra stretch at the end of your workout.
Check out this blog https://marklauren.com/blog/tips-tools/pull-ups-chin-ups/ for ways to do pulling exercises at home.
Equipment: chin up bar, chair, sturdy desk or suspension straps
Back Lying Isolated Floor Exercises
Chin Up & Military Press (start 11:22)
Pistol Squat (16:38)
Push Up & Let Me Up (21:05)
Bulgarian Split Squat (25:52)
Swimming Complex 1 (33:10)
Rehab Pullovers
Snow Angels
P...
Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)
Side Lying Isolated Floor Exercises
Push Up and Let Me Up Ladder (starts 08:55)
Bulgarian Split Squat Ladder (13:42)
Swimming Complex 2 (21:03):
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover
If it'...
Equipment: chin up bar, chair (optional), dumbbell and bench (optional)
Front Lying Isolated Floor Exercises
Chin Up & Military Press (11:13)
Pistol Squat (16:29)
Swimming Complex 3 (21:03):
- Rollouts
- Cross Body Draw
- Streamline Twist
If it's your first time doing this workout...
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