Bodyweight Rehab

Active Recovery or easy On-Ramp.

Exercise is stress that causes your body to change for the better, but we need to be smart about progression and recovery. To speed up healing and adaptation, we schedule Bodyweight Rehab workouts between more intense training sessions. These workouts are designed to develop essential movement skills, so not a single calorie is wasted without making you a better athlete. 

This program also acts as an alternative to the 90-Day Challenge for those wanting an easier starting point! 

With all things, the basics are learned first. Athletic ability is no different. The transitions between lying and standing positions are learned first in life, which is why they’re essential for an easy life into old age. Try the Rolling Prep sample below to see how fundamental athletic skills can be used to create warm-ups and workouts. Enjoy! 



Play Video

Rolling Prep 1

Play Video

Training Plan

We integrate Bodyweight Rehab into your training as needed. To start with this program instead of the 90-Day Challenge, click download. 


People's needs are unique and constantly changing. That's why we have programs of various difficulty.

More programs

90-Day Bodyweight Challenge

The 90-Day Challenge is one of the most efficient and successful fitness plans of our time. You can finally achieve your fitness goals and make lasting positive change in your life with this step-by-step program.

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

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

Build strength, burn fat, and improve the mobility of your ankles, hips, 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.

EFX: Elite Functional Exercise

These workouts develop peak fitness by seriously challenging your ability to maintain ideal posture and positioning for effective force absorption. 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: 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.

Hip Twists 1

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.


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 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.

previous arrow
next arrow



Get the first two chapters of You Are Your Own Gym, recipes, Mark’s interview, and more!

A New Experience in Training.

Move better. Recover better.