Marcus Rios
4-Week Resistance
Get started today!
This bodyweight & resistance training program is designed for everyone looking to build strength & muscle while getting used to a consistent workout routine. It’s important to slowly build up your strength before performing advanced workouts & exercises.
This program will prepare you for that. Remember that consistency is everything. In order to get results you must commit to this program & complete all exercises required. Most importantly have fun and challenge yourself.
I want to know exactly how you all are performing so never hesitate to send me a message, post your workouts or share your experience on social media. (Don’t forget to tag me so I can post and recognize those putting in the hard work). Let’s be great, outwork everyone, and as always let’s dominate the day!
**Disclaimer if you experience any pain during these exercises stop immediately. Also feel free to adjust the rep count and rest time in between each set to fit your needs.
Full Body, Strength, Athletic, Abs and Core
4 weeks program
Full Body, Strength, Athletic, Abs and Core
4 weeks program
This app has everything! From strength, conditioning, speed & agility, recovery, I love doing all your workouts and programs bro.
Jeremiah
Love this app!!! Every workout is challenging and it's helped me with training during the off-season.
Brandon
Been following Marcus for awhile and finally got his program! It gives me the workouts I need to improve my skills on and off the field.
Austin
I just started your workouts and you're the 🐐 man. They push me get better every day. Appreciate you having a variety of workouts to choose from.
Michael
Your speed and hip/strength mobility program is awesome. I didn't realize I was missing out on these skills, thank you for making this training app!
Jerold
I'm not even an athlete but I like training like one. Love the workouts and motivation. You keep me focused and explain everything in full detail.
Jasmine
This app has everything! From strength, conditioning, speed & agility, recovery, I love doing all your workouts and programs bro.
Jeremiah
Love this app!!! Every workout is challenging and it's helped me with training during the off-season.
Brandon
Been following Marcus for awhile and finally got his program! It gives me the workouts I need to improve my skills on and off the field.
Austin
I just started your workouts and you're the 🐐 man. They push me get better every day. Appreciate you having a variety of workouts to choose from.
Michael
Your speed and hip/strength mobility program is awesome. I didn't realize I was missing out on these skills, thank you for making this training app!
Jerold
I'm not even an athlete but I like training like one. Love the workouts and motivation. You keep me focused and explain everything in full detail.
Jasmine
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Marcus Rios
Professional Athlete & Trainer
Hey, I'm Marcus.
Pro athlete turned sports performance trainer, I’m dedicated to helping you become the best athlete you can be. From my experience as a kid playing flag football to being a 4-star high school recruit, D-1 college athlete at UCLA, and professional NFL/CFL player, I’m proud to have created a workout app with exclusive training programs that can reach athletes everywhere.
Through my training app, I've helped 1000's of athletes like you get faster, stronger, and get better in your sport by implementing workout plans and training programs to achieve elite athletic skills to make it to the next level in high school, college, and pro leagues across sports including football, soccer, basketball, baseball, and beyond.
Start your 7-day free trial to reach your athletic goals and dominate the day!
Frequently asked questions
Will this app really give me everything I need to succeed?
For a low price of $14.99/month or $99.99/year you'll receive everything you need to reach your goals. This includes improving your strength, speed, flexibility, mobility, and more. My app contains hundreds of athlete-specific workouts, programs, and sports performance training. You can also access my meal-planning and nutrition guide, Spotify music playlist, and top priority Direct Message (DM) access with me.
Still wondering if the app is right for you? Try out the app for 7 days with a FREE, risk-free trial.
What skill level do I need to be?
No matter where you are in your athletic journey, my app can help you succeed. Workouts and programs posted in the app are for any level of athlete - we've had youth, college athlete to pros implement what they're learning into their workouts. Plus, I'll walk you through all exercises with easy-to-follow videos, in-app timers, and simple written instructions. This means you’ll be able to do all the moves easily, correct form/technique, and safely.
Can these programs apply to the sport or position I play?
I created this app with all athletes who want to get faster, stronger, and better at their sports in mind. 1000s of athletes who play football, soccer, basketball, rugby, baseball, track, tennis, and beyond have implemented these workouts into their in-season and off-season fitness routines.
Will I be able to talk to you and get feedback in the app?
Yes! I'm your sports performance coach and within the app you'll have first priority Direct Message (DM) access to me where you'll be able to share messages/videos of your progress and can ask me your questions.
Do I need to purchase equipment?
It depends on the workout. I have a lot of workouts that require no equipment. I also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get faster, stronger, and better at your sport.
24/7 customer support
[email protected]
In-app chat support
Stay in touch and get exclusive insights, special offers & more
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