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DAILY WORKOUT

Mark combines existing and new content to create a continuously changing schedule that develops total fitness with systematic fluctuations in training intensity and volume. We recommend using the Daily Workouts after completing the 90-Day Challenge.

We publish two weeks of Daily Workouts at a time. 

7 October to 20 October 2019

WEEK 5

Mon, 7 Oct

DEADLIFTS WITH STARFISH TWIST

PULL UP INTERVALS

IRON MIKE INTERVALS

DIVE BOMBER INTERVALS

1-LEGGED DEADLIFTS WITH HIP DROPS

Tue, 8 Oct

WORKOUT 2- BACK LYING WITH LUNGING

34 min

Wed, 9 Oct

RDL’S WITH STARFISH TWIST

TRIPOD LET ME UP INTERVALS

STAR JUMPER INTERVALS

STARFISH BOUNCING PUSH UP INTERVALS

1-LEGGED RDLS WITH PUSH UPS

Thu, 10 Oct

REHAB SIDE LYING

19 min

Fri, 11 Oct

DEADLIFTS WITH STARFISH TWIST

PULL UP INTERVALS

IRON MIKE INTERVALS

DIVE BOMBER INTERVALS

1-LEGGED DEADLIFTS WITH HIP DROPS

Sat, 12 Oct

EFX WARM UP

EFX WO1 COMPLEX 1

EFX COOL DOWN

Sun, 13 Oct

REST DAY

WOCHE 6

Mon, 14 Oct

RDL’S WITH STARFISH TWIST

TRIPOD LET ME UP INTERVALS

STAR JUMPER INTERVALS

STARFISH BOUNCING PUSH UP INTERVALS

1-LEGGED RDLS WITH PUSH UPS

Tue, 15 Oct

WORKOUT 3- FRONT LYING WITH STEP UPS

35 min

Wed, 16 Oct

DEADLIFTS WITH STARFISH TWIST

PULL UP INTERVALS

IRON MIKE INTERVALS

DIVE BOMBER INTERVALS

1-LEGGED DEADLIFTS WITH HIP DROPS

Thu, 17 Oct

REHAB BACK LYING

24 min

Fri, 18 Oct

RDL’S WITH STARFISH TWIST

TRIPOD LET ME UP INTERVALS

STAR JUMPER INTERVALS

STARFISH BOUNCING PUSH UP INTERVALS

1-LEGGED RDLS WITH PUSH UPS

Sat, 19 Oct

EFX WARM UP

EFX WO2 COMPLEX 1

EFX COOL DOWN

Sun, 20 Oct

REST DAY

23 September to 6 October 2019

WEEK 3

Mon, 23 Sep

NARROW SQUATS WITH ARM CIRCLES

CHIN UP/MILITARY PRESS LADDER

BSS LADDER

WIDE SQUATS WITH A FRAMES

28 min

Tue 24 Sep

WORKOUT 3- FRONT LYING WITH STEP UPS

35 min

Wed, 25 Sep

SQUATTING WITH INCH WORM

PULL UP INTERVALS

46 min

Thu, 26 Sep

REHAB BACK LYING

24 min

Fri, 27 Sep

NARROW SQUATS WITH ARM CIRCLES

PUSH UP/MILITARY PRESS LADDER

PISTOL SQUAT LADDER

WIDE SQUATS WITH A FRAMES

28 min

Sat, 28 Sep

ROLLING PREP 1

STEPPING LUNGES WITH SAXON TILT

20 min

Sun, 29 Sep

REST DAY

WEEK 4

Mon, 30 Sep

STAGGERED SQUATS WITH A FRAMES

CHIN UP/MILITARY PRESS LADDER

BSS LADDER

LATERAL SQUATS WITH SAXON TILT

28 min

Tue, 1 Okt

WORKOUT 1- SIDE LYING WITH SINGLE KNEELING

32 min

Wed, 2 Okt

SIDE KNEELING WARM UP

STEPPING LUNGES WITH SAXON TILT

STRAIGHT LUNGES WITH TABLE TOPS

TRIPOD LET ME UP INTERVALS

55 min

Thu, 3 Okt

REHAB FRONT LYING

24 min

Fri, 4 Okt

STAGGERED SQUATS WITH A FRAMES

PUSH UP/MILITARY PRESS LADDER

PISTOL SQUAT LADDER

LATERAL SQUATS WITH SAXON TILT

28 min

Sat, 5 Okt

ROLLING PREP 2

SIDE LUNGES WITH DEEP SQUATS

20 min

Sun, 6 Okt

REST DAY

9 September to 22 September 2019

WEEK 1

Mon, 9 Sep

HIP HINGE WITH STARFISH
PULL UP INTERVALS

43 min

Tue, 10 Sep

WORKOUT 1- SIDE LYING WITH SINGLE KNEELING

32 min

Wed, 11 Sep

STEP UP WITH QUAD
LET ME UP INTERVALS

44 min

Thu, 12 Sep

REHAB FRONT LYING

24 min

Fri, 12 Sep

LUNGING WITH INCH WORM
PULL UP INTERVALS

52 min

Sat, 14 Sep

MOBILITY RX WARM UP
ROLLING PREP 2

17 min

Sun, 15 Sep

REST DAY

WEEK 2

Mon, 16 Sep

SQUATTING WITH SPIDERMAN
LET ME UP INTERVALS

43 min

Tue, 17 Sep

WORKOUT 2- BACK LYING WITH LUNGING

34 min

Wed, 18 Sep

HIP HINGE WITH QUAD
PULL UP INTERVALS

55 min

Thu, 19 Sep

SIDE LYING

19 min

Fri, 20 Sep

LUNGING WITH STARFISH
LET ME UP INTERVALS

35 min

Sat, 21 Sep

ROLLING PREP 1
EFX COOL DOWN

20 min

Sun, 22 Sep

REST DAY

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