NEW CONTENT

  • Tutorial- Pointers

  • Glory: Kickout, Push Up, RDL to Squat

    Full Body Workout
    9-minute Circuit

    Squat to Kickout: legs, hips, arms, back, shoulders
    Dynamic Push-Up: chest, shoulders, triceps, core
    RDL to Squat: legs, hips, back, shoulders

  • Tutorial: Speed Squats

  • Fargo: 9-minute Circuits

    Full Body Workout

    Reaching Circuit (starts: 1:30)
    Thumbs Up
    Pointers
    S Reach

    Tumbleweed 2 (13:12)
    High Knee Tuck
    Bent Leg Crunch
    Squat Wheel

    Glutes and Abs Circuit 1 (25:30)
    Glute Hip Ups
    V-ups
    Speed Squats

  • Kansas: 9-minute Circuits

    Full Body Workout

    Tumbleweed 1 (starts: 1:50)
    Squat
    Parallel Leg Crunch
    Squat Wheel

    Pyro (13:10)
    Skydiver
    Deadlift to Squat
    Burpee

    Firefly (25:50)
    S Reach
    Starfish Pillar
    Saxon Lunge

  • 2.0 Mixed Floor Exercises with Long Kneeling

    Crawling Exercises:
    Dirty Dogs
    Hip Circles
    Pointers
    Straight Wide Leg

    Back Lying Exercises:
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

    Front Lying Exercises:
    Hip Twists
    Y Cuffs
    Twist & Reach
    Moose Antlers

  • 2.0 Mixed Floor Exercises with Short Kneeling

    Crawling Exercises:
    Dirty Dog
    Hip Circles
    Pointers
    Straight Wide Leg

    Front Lying Exercises:
    Hip Twists
    Y Cuffs
    Twist & Reach
    Moose Antlers

    Back Lying Exercises:
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

  • 2.0 Mixed Floor Exercises with Side Kneeling

    Front Lying Exercises:
    Hip Twists
    Y Cuffs
    Twist & Reach
    Moose Antlers

    Crawling Exercises:
    Dirty Dog
    Hip Circles
    Pointers
    Straight Wide Leg

    Back Lying Exercises:
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

  • KANE: Strength Ladders

    Full Body Workout

    90-Day Warm Up
    Chin Up and Military Press Ladder (starts: 11:50)
    Bulgarian Split Squat Ladder (18:45)
    Let Me Up and Push Up Ladder (29:45)
    Pistol Squat Ladder (36:35)
    90-Day Cool Down (40:00)

  • ABEL: Strength Ladders

    Full Body Workout

    90-Day Warm Up
    Let Me Up / Push Up Ladder (starts: 10:30)
    Pistol Squat Ladder (17:20)
    Chin Up / Military Press Ladder (26:45)
    Bulgarian Split Squat Ladder (33:42)
    Cool Down (40:00)

  • TUMBLEWEED 2: High Knee Tuck, Crunch, Squat Wheel

    Full Body Workout (begins 1:54)

    Seated High Knee Tuck: glutes, hamstrings, triceps, shoulders, forearms spinal erectors, quads, calves, shin muscles, abs, hip flexors

    Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip rotators, glutes, quads, shin muscles

    Squat Wheel (high): glutes, ...

  • Tutorial: 4-Count

    This exercise develops stamina, strength, and mobility head to toes, especially when done correctly. Try sets of 12 reps throughout the day to get your blood flowing.

  • SUPERSETS Bravo

    Full Body Workout

    Cossack Squat (weighted option) with Hip Circle (starts at:1:25)
    Dynamic Push Up with T-arm Crawl (11:38)
    Let Me In with Y-arm Crawl (22:25)
    Scorpion Kick with Windshield Wiper (33:25)

  • Tutorial: Streamline Deadlift and Romanian Deadlift

    These exercises lengthen and strengthen your calves, hamstrings, glutes, quads, core, spinal erectors, lats, and triceps.

  • PYRO: Skydiver, Deadlift to Squat, Burpee

    Full Body Workout (starts 01:56)

    Skydivers: mid to lower traps, shoulders, scapular muscles, spinal erectors, neck, glutes, core, hamstrings, hip adductors and abductors

    Squat to Deadlift: hamstrings, calves, glutes, quads, lats, spinal erectors, core, shoulders

    Burpees: legs, core, upper body

  • TUMBLEWEED: Squat, Crunch, Squat Wheel

    Full Body Workout (begins 01:45)

    Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles

    Squat Wheel (low): glutes, quads, hamstrings, shin muscl...

  • Tutorial: Slow and Fast Swimmers

    Swimmers: spinal erectors, neck, core, shoulders, scapular muscles, butt, hamstrings

  • GIGGLES: Squat to Deadlift, Swimmer, Burpee

    Full Body Workout (starts 01:45)

    Squat to Deadlift: glutes, hamstrings, quads, calves, back, core, shoulders

    Slow Swimmers: spinal erectors, neck, core, shoulders, butt, hamstrings

    Burpees: glutes, hamstrings, quads, chest, shoulders, triceps, forearms, core

  • SUPERSETS Alpha

    Full Body Workout

    Side Lunge with Glute Hip Up (starts at: 1:20)
    Contra Press with Hitch Hiker (14:00)
    Negative Pull Up with Single Arm Cuff (25:00)
    Mountain Climber with Side V-up (35:!5)

    How to do Pull Ups at home:
    https://marklauren.com/blog/tutorials/pull-ups/

  • Superset: Side Lunge with Glute Hip Up

    Side Lunge: glutes, quads, hamstrings, calves, spinal erectors, shoulders, hip abductors and adductors, calves, shin muscles

    Glute Hip Up: glutes, hamstrings, hip flexors, shin muscles, abs, lower back

  • Superset: Contra Press with Hitch Hiker

    Contra Press: chest, shoulders, triceps, core, hip flexors, hip adductors

    Hitch Hiker: shoulder rotators, scapular muscles, rear delts, mid to lower traps, glutes, core

  • Superset: Negative Pull Up with Single Arm Cuff

    Negative Pull Up: lats, biceps, forearms, mid to lower traps, chest, core, glutes

    Single Arm Cuff: shoulders, scapular muscles, spinal erectors, core, glutes, lats, triceps, forearm extensors

  • Superset: Mountain Climber with Side V-up

    Mountain Climber (around): abs, serratus, obliques, shoulders, triceps, forearms, lats, quads, shin muscles

    Side V-ups: abs, obliques, serratus, hip flexors, shin muscles, neck, rear delts, triceps, forearms