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The 90-Day Challenge

Your first Ninety days

The 90-Day Challenge for Women and Men is one of the most efficient and successful fitness plans of our time, and it’s the perfect start to your on-going fitness journey. 

You don’t have to research exercises and put together a training plan by yourself. With 3 levels of difficulty, 24 workouts, and weekly evaluations, the 90-Day Challenge varies training volume and intensity to get you the fastest possible results, injury free. Each day, we tell you exactly what to do. Get started with the free Level 1 Evaluation below. Now, it’s up to you! 

Bodyweight Workouts

Introduction

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Level 1 Evaluation

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Training Plan

Click the Download button to get the 90-Day training schedule. Message us below with questions. 

GUIDED TRAINING AND SUPPORT

We use smart progressions for great results with minimal effort.
Getting started and staying consistent has never been easier.

More programs

Bodyweight Training 2.0 Mark Lauren
Bodyweight Training 2.0

Based on Mark’s highly successful certification courses throughout central Europe and China, these workouts systematically develop athletic fundamentals in order to build strong, injury resistant, and symmetrical physiques.

Bodyweight Strength Training For Runners Exercise
Bodyweight Strength Training For Runners

This is the first of the Sport Specific series that tailors bodyweight training to meet the unique demands of runners. Improved performance means getting more for less, which is why this workout focuses on improved posture and positioning as it applies to long-distance running.

Mobility RX Mark Lauren
Mobility RX

Improve the flexibility of your ankles, hips, spine, and shoulders so you can move effectively in day-to-day life and sports. With the ability to move your limbs freely around a strong, stable spine, you will be able to move with ease, pain free.

Bodyweight Rehab Mark Lauren
Bodyweight Rehab

Improve your health, performance, and stress resistance with minimal effort. Essential to independent and free living is the ability to transition between lying, kneeling, and standing positions. This program is about those basics you never want to be without!

EFX Training Mark Lauren
EFX: Elite Functional Exercise

These workouts develop peak fitness by improving postural habits that will transfer to all areas of your life. By focusing on proper joint alignment, these cutting-edge workouts allow you to develop a high performance body, while preventing many ailments of a sedentary life.

Focus 15 Exercise
Focus 15: Total Core, Upper Body, Legs & Glutes

Whether you are just beginning your quest for a fit body, returning from a long layoff, or looking to add to your existing routine, these 15-minute, fast-paced, high-energy workouts develop your physique by challenging your muscular and cardiovascular endurance like never before.

You Are Your Own Gym Side Crunch
YAYOG

Using nothing but your own body, a bit of floor space, and bodyweight exercises that engage many muscles at once, elite US Special Operations trainer Mark Lauren has created incredibly convenient and effective workouts that simultaneously build strength and endurance while burning fat long after their completion.

You Are Your Own Gym Side Leg Lift
YAYOG2

With three levels of difficulty- Novice, Intermediate, and Advanced- this program provides total-body workouts that make use of systematic changes in training intensity and volume to keep you challenged at just the right level. This program ensures the best body of your life, injury free.

Suspension Training
Suspension Training

Suspension Straps are a convenient tool for bodyweight training that allow for unique movement options to be added to any program. Pulling movements are often made simpler and force can be applied from unique angles. To get you started and thinking creatively, we have two full-body workouts with warm up and cool down.

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