The 90-Day Challenge

The 90-Day Challenge

6 Seasons

If you already exercise regularly and consider yourself to be in decent shape, start your MLOD journey here. This program is for our beginners. You’ll get leaner and stronger with just 3-4 short workouts per week that progress thru 3 levels of difficulty.

Start with the Level 1 Evaluation (Eval), and then check the training schedule https://marklauren.com/90-day-schedule/ for your next workout. You’ll have plenty more chances to upgrade. Focus on good technique! The hardest part is showing up. Workouts include warm up and cool down.

Every Eval Workout you can evaluate your level. If you can perform all exercises in good form, and hit the targeted repetitions you can move onto the next level. If these workouts are too hard for you, begin with the Prep Program-https://marklauren.com/prep-schedule/

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The 90-Day Challenge
  • 90 Day Intro

    Episode 1

    This program combines high intensity interval training with orthopedically correct movement to get you lean, muscular, and athletic with just 3-4 short workouts a week, injury free.

    Download your 90-Day Training Schedule https://marklauren.com/90-day-schedule/

    Your first workout is Eval Lev...

  • Eval Lvl 1

    Episode 2

    Timed Sets
    Workout starts at- 07:01

    Let Me Ins
    Lunges
    Scissor Kicks
    Bodyrocks

  • Eval Lvl 2

    Episode 3

    Timed Sets
    Workout starts at- 07:01

    Let Me Ups
    Side Lunges
    Tripod Push Ups
    Bodyrocks

  • Eval Lvl 3

    Episode 4

    Timed Sets
    Workout starts at- 07:01

    Let Me Ups
    Iron Mikes
    Tripod Push Ups
    Bodyrocks

  • Opus Lvl 1

    Episode 5

    Circuit Training
    Workout starts at- 09:02

    Scorpion High Kicks
    Zombie Squats
    Tripod Scissor Kicks
    Skydiver Arms at Side

  • Opus Lvl 2

    Episode 6

    Circuit Training
    Workout starts at- 09:19

    Scorpion Side Kicks
    T Arm Squats
    Tripod Push Up
    Skydivers Arms at T

  • Opus Lvl 3

    Episode 7

    Circuit Training
    Workout starts at- 09:23

    Scorpion Over Kicks
    Squats with Hops
    Tripod Push Ups
    Skydivers Arms at Y

  • Ruckus Lvl 1

    Episode 8

    Do as many rounds as possible.
    Workout starts at- 09:36

    Lunges
    Tripod Scissor Kicks
    RDLs at T
    Let Me Ins

  • Ruckus Lvl 2

    Episode 9

    Do as many rounds as possible.
    Workout starts at- 09:36

    Side Lunges
    Tripod Push Ups
    Streamline RDLs
    Let Me Ups

  • Ruckus Lvl 3

    Episode 10

    Do as many rounds as possible.
    Workout starts at- 09:36

    Iron Mikes
    Tripod Push Ups
    RDLs with Twist
    Let Me Ups

  • Hammer Lvl 1

    Episode 11

    Timed Sets
    Workout starts at- 07:13

    Scorpion High Kick
    RDL's at T
    Skydivers
    Streamline Back Lunge

  • Hammer Lvl 2

    Episode 12

    Timed Sets
    Workout starts at- 07:13

    Scorpion Side Kicks
    Streamline RDLs
    Skydivers
    Half Saxon Back Lunge

  • Hammer Lvl 3

    Episode 13

    Timed Sets
    Workout starts at- 07:13

    Scorpion Over Kicks
    RDLs with Twist
    Skydivers
    Full Saxon Back Lunge

  • Tyrant Lvl 1

    Episode 14

    Do as many rounds as possible.
    Workout starts at- 09:25

    Hips Up
    Zombie Squats
    Bodyrocks
    RDLs at T

  • Tyrant Lvl 2

    Episode 15

    Do as many rounds as possible.
    Workout starts at- 09:23

    Hip Ups
    T Arm Squats
    Bodyrocks
    Streamline RDLs

  • Tyrant Lvl 3

    Episode 16

    Do as many rounds as possible.
    Workout starts at- 09:20

    Hip Ups
    Squats with Hops
    Bodyrock
    RDLs with Twist

  • Anvil Lvl 1
    34:16
    Episode 17

    Anvil Lvl 1

    Episode 17

    Circuit Training
    Workout starts at- 09:41

    Hip Ups
    Lunges
    Let Me Ins
    RDLs at T

  • Anvil Lvl 2
    38:45
    Episode 18

    Anvil Lvl 2

    Episode 18

    Circuit Training
    Workout starts at- 09:46

    Hip Ups
    Side Lunges
    Let Me Ups
    Streamline RDLs

  • Anvil Lvl 3
    43:31
    Episode 19

    Anvil Lvl 3

    Episode 19

    Circuit Training
    Workout starts at- 09:38

    Hip Ups
    Iron Mikes
    Let Me Ups
    RDLs with Twist

  • Burner Lvl 1

    Episode 20

    Do as many rounds as possible.
    Workout starts at 9:17

    Zombie Squats
    Starfish Twist
    Streamline Back Lunge
    Scorpion High Kicks

  • Burner Lvl 2

    Episode 21

    Do as many rounds as possible.
    Workout starts at 9:17

    T Arm Squat
    Starfish Twist
    Side Lunges
    Scorpion Side Kicks

  • Burner Lvl 3

    Episode 22

    Do as many rounds as possible.
    Workout starts at 9:17

    Squat with a Hop
    Starfish Bounce
    Iron Mikes
    Scorpion Over Kicks

  • Joker Lvl 1
    33:45
    Episode 23

    Joker Lvl 1

    Episode 23

    Do as many rounds as possible.
    Workout starts at- 09:31

    Lunges
    Scorpion High Kicks
    Let Me Ins
    Hip Ups

  • Joker Lvl 2
    37:30
    Episode 24

    Joker Lvl 2

    Episode 24

    Do as many rounds as possible.
    Workout starts at- 09:28

    Side Lunges
    Scorpion Side Kicks
    Let Me Ups
    Hip Ups