Mark Lauren has used bodyweight exercises to create society’s leanest, strongest, most confident people. He honed his program for a decade while preparing nearly a thousand trainees for the extreme demands of the most elite levels of the U.S. Special Operations. Now, for the first time, he gives civilian men and women of all athletic abilities the opportunity to reach the pinnacle of fitness and look better than ever before.
Lauren’s simple program builds more muscle than weightlifting, burns more fat than aerobics, and is safer than both. This Bible of Bodyweight Exercises also contains 111 clearly illustrated exercises, developing every muscle from your neck to your ankles. Lauren brings them into your living room, bedroom, yard, garage, office, hotel room, wherever and whenever you like. Armed with plain talk, motivation, training and nutrition advice, this total fitness package is fun, inspiring, and you’ll see rapid results in just 30 minutes a day, 4 days a week.
Stop wasting time and money on gyms, weights, and other inferior methods of working out. They are all poor substitutes for the world’s most advanced fitness machine, the one thing you are never without: your body.
"This is a terrific book with a promise of carrying around a full gym in each of our heads! It fits perfectly in our mobile age of road warriors. It also provides a powerful fitness regime that fits into the support limits of our military forces on deployment anywhere in the world. Both members of my family and I are adopting the regime."
— General James Abrahamson, USAF
"You Are Your Own Gym takes the strength training techniques of the Special Operations Forces and puts them into a comprehensive and easy to understand manual that can be done by anyone, anywhere, anytime. Mark Lauren has paved the way for anyone looking to get into the best shape of their life!"
— Gregory Peterman, Sergeant First Class, US Army Green Beret
"As a past Air Force Academy Physical Fitness Instructor and Commander of some of the most physically fit warriors ever to serve our country, I feel well qualified to recommend Mark Lauren's book, You Are Your Own Gym, to anyone serious about raising the level of their physical fitness. And most importantly, staying fit. Following the exercises outlined in Mark's book eliminates the excuses often heard as to why one can't get into top shape.”
— John T. Carney, Jr., Colonel, USAF
"Body weight exercises are the simplest and most effective method of getting and staying in shape! On the road, crunched for time, or without a gym, these movements allow the most elite warriors to stay in fighting condition.”
— Van Hall, Lt., Operations and Training Officer SEAL Team Four, US Navy
“I’ve had the opportunity to observe Mark Lauren's training program in action. He was responsible for training my Air Force Special Operations troops to prepare them for the most intense combat operations. The progress in my men was phenomenal. He took the best of the best, most of them former athletes, and made them stronger and leaner than they'd ever been. Best of all, they can use Mark’s program anywhere in the world they may find themselves for the rest of their lives.”
— Geoffrey McClendon, Lt. Colonel, USAF
“Why do we have Bowflex, elaborate ‘all-in-one’ pieces of equipment, or for that matter, why do we have Gold's Gyms, or personal trainers? In my experience the most fit group of men I have ever seen was my Infantry unit in Vietnam. There were none of these luxuries. You literally were your own gym for real. Everyone was fit, strong, lean and agile. Reactions were quick and everyone had keen and alert senses. What works about this book is the return to nature, give yourself some discipline, throw away the pseudo crutches, and gain control of yourself through your own body's gym!”
— Mike Fisher, Commander, 82nd Airborne Division; U.S. Army Ranger; Colonel, U.S. Army.
1. Mission Success: Lean, Strong, and Confident …1
2. How I Got Here …4
3. Why Bodyweight Exercises? ...8
4. Why Strength Training? ...11
5. So What Is “Fitness” Anyway? ...11
6. Nutrition ...11
7. Common Strength Training Myths ...11
8. Motivation ...11
9. Intensity ...11
10. Training Tools ...11
11. Exercises ...11
12. The Program ...11
Appendix 1: Household Equipment ...11
Appendix 2: The 6 Necessary Training Principles behind Any Successful Fitness Program ...11
Appendix 3: The Science behind the Program ...11