Full Body Workouts
⏱ 30-45 min
📆 3 x per week, 12 weeks
How to do pulling exercises: https://www.marklauren.com/blog/category/tools/
Mix of Ladders, Interval Training, Circuit Training, Bodyweight Rehab, and Bodyweight Training 2.0 for all around preparedness.
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 12:35)
Bulgarian Split Squat Ladder (19:00)
Swimming Complex 2 (28:55):
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover
If it'...
Equipment: sturdy desk or straps, chair, chin up bar, barbell with plates (optional)
90-Day Warm Up
Chin Up & Military Press (start 11:45)
Bulgarian Split Squat (18:40)
Agility Complex 2 (26:35)
Short Kneeling Twist Reach
Alternating Back Lunge
Dynamic Squats
Watch the exercise tutorials bef...
Equipment: chin up bar, chair (optional), dumbbell and bench (optional)
Front Lying Isolated Floor Exercises
Chin Up & Military Press (16:10)
Pistol Squat (23:35)
Swimming Complex 3 (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist
If it's your first time doing this workout, start with t...
