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 8 week program combines Bodyweight Rehab, Bodyweight Training 2.0 and the YAYOG workouts to develop the athletic skills most important to your long term success. With 5 short workouts per week, this routine is a great preparation for the 90-Day Challenge.
3 Single Stacks with 8 reps
Stack 1 (starts 02:41)
T Arm Crawl
Glute Blaster
S2S
Step Starfish
Step Up
Stack 2 (14:10)
Y Arm Crawl
Abductor Slide
Pelvic Tilts
Step Elbow Drop
Forward Step up
Stack 3 (25:00)
Hitch Hikers
Scorpion Kick
Pivot Steps
Step Kickout
Backward Step Up
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
T Arm Crawl
Glute Blaster
S2S
Step Starfish
Step Up
Workout starts at 07:59
Dynamic Squats
Military Presses
Fast Swimmers
Mountain Climbers
Once you can do all exercises with good form at the same pace as Mark, move on to Intermediate Circuit Training.
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Y Arm Crawl
Abductor Slide
Pelvic Tilts
Step Elbow Drop
Forward Step Up
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Hitch Hiker
Scorpion Kick
Pivot Steps
Step Kickout
Backward Step Up
