To start training, select one of the below plans, or contact us via the chat box for help.
If you’re totally new to exercise or haven’t trained in a long time, begin with this 8-week Prep Program.
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 3-4 short workouts per week that progress thru 3 levels of difficulty.
DAILY WORKOUTS
If you’re already in good to great shape, jump in on the Daily Workouts. This constantly changing 2-week program makes use of all our content to deliver unbeatable fitness and general preparedness with minimal effort!
ACTIVE RECOVERY WEEK
Use this Active Recovery Week whenever you feel run down or overtrained. We also recommend using this schedule between more intense training plans to ensure full recovery and injury resistance.
This 8-week program systematically develops essential athletic fundamentals. For long-term health and injury-resistance, focus on your foundation!
Use this 4-week schedule to quickly improve flexibility, postural strength, and stress tolerance. This program consists of two 45 minute full-body workouts that require only floor space.
EFX: Elite Functional Exercise + MOBILITY RX
This is stuff superheroes are made of! Mobility Rx teaches you to get into ideal joint alignment for optimal force absorption, while Elite Functional Exercise (EFX) challenges your ability to maintain that alignment, which determines strength and sports performance. This 6-week plan is most effective after the 90-Day Challenge and Bodyweight Training 2.0 plans.
BODYWEIGHT STRENGTH TRAINING FOR RUNNERS
For those interested in short-distance running, we have a 4-week running program that combines Bodyweight Strength Training for Runners with Bodyweight Training 2.0 for a total of four training sessions per week.
This is 8-weeks of total body high intensity interval training to quickly prepare you for life’s adventures. Start with the Novice Workouts. Once you can do all exercises with good form, move on to the Intermediate workouts.
This is volume II of the bestselling You Are Your Own Gym DVD set. The moves are more functional, and the overall intensity is slightly lower. With 9 workouts for 3 levels, this 8-week program is meant to be done 3 times a week. It’s a great option for adding fun variety to your schedule.
3 simple 15 minute options- Upper Body, Total Core, or Legs & Glutes for a Total Body Home Workout. These workouts are short but intense!
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