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 straps, chair, chin up bar, dumbbells (optional)
90-Day Warm Up
Push Up & Let Me Up (starts 10:25)
Pistol Squats (17:15)
Agility Complex 1 (22:15)
Windshield Wipers
ITB Leg Lifts or (ITB Kickouts)
Step Up Complex
Watch the exercise tutorials before starting the wor...
Equipment: chin up bar, chair, sturdy desk or suspension straps
Back Lying Isolated Floor Exercises
Chin Up & Military Press (start 16:20)
Pistol Squat (23:45)
Push Up & Let Me Up (31:50)
Bulgarian Split Squat (38:15)
Swimming Complex 1 (48:40)
Rehab Pullovers
Snow Angels
Pelvic Tilts
If it's...
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...
