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: Pull Up bar or door, resistance bands (optional), bench or chair, kettlebell or dumbbell (Backpack with weight)
Warm Up: Stepping Lunge with Bloomers
Chin Up and Military Press Ladder (starts 20:05)
Bulgarian Split Squat Ladder (27:00)
Cool Down: Side Lunge with Deep Squat (33:20)
Equipment: Pull Up bar or door, resistance bands (optional)
Warm Up: Deadlifts with Starfish Twist
Dive Bomber Intervals (starts 10:25)
Iron Mike Intervals (16:40)
Pull Up Intervals (21:55)
Cool Down: 1-Legged Deadlifts with Hip Drops (27:00)
Equipment: bench or chair, table or barbell hip width, or suspension straps, light dumbbells (optional)
Warm Up: Tipsy Steps with Vertical Twist
Let Me Up and Push Up Ladder (14:45)
Pistol Squat Ladder (21:35)
Cool Down: Straight Lunges with Kneeling Switch (25:00)
