The most convenient, effective, and inexpensive fitness programs in history.
The ultimate get-in-shape-fast, at-home, no-equipment-required program designed especially for women by the ultra-fit Special Operations trainer and author of You Are Your Own Gym.
Say goodbye to long, tedious hours at the gym and boring, muscle-depleting cardio sessions. Elite trainer and fitness guru Mark Lauren is here to show you that the best—and only—equipment you need to get in shape is free and always accessible: your own body.
This highly effective and convenient program will save you time, money, and maybe your life. In less than thirty minutes, three times a week—and with no machinery or weights—you can achieve the toned arms, flatter abs, tighter buns, and killer legs you’ve always wanted. You won’t build bulk, you’ll build strength, and turn your body into a fat-burning machine.
Featuring 125 exercise variations that gradually progress in difficulty for Pulling, Squatting, Pushing, and Bending movements, Body by You ensures that you’ll never get bored by the same static workout. Requiring less than one percent of your time - just 30 minutes 3 times a week- it is a fun program that can be effortlessly incorporated with your work and family plans. With Mark Lauren as your motivational guide and nutritional coach, Body by You will help you meet your individual fitness goals. Ultimately, it’s not about moving through the gym with ease, it’s about moving through your life with ease—leaner, stronger, more confident, and with more energy.
PART I: GET YOUR HEAD IN THE GAME
1. What's keeping you from having the body you want? ...5
2. Why Bodyweight Training is the key to you best body ever ...2
3. Staying motivated ...5
Part II: THE BODY BY YOU PROGRAM
4. Your Training Schedule ...3
5. Getting Started ...6
6. The Movement Categories, Progressions, and Exercises ...31
PART III: BODY BY YOU NUTRITION
7. The Basics ...5
8. Read your food, plan your food ...6
9. The top ten ways to gain as much fat as possible! ...2
The Final Step: INDEPENDENCE ...1
Mark Lauren has used bodyweight exercises to create society’s leanest, strongest, most confident people. He honed his program while preparing nearly a thousand trainees for the extreme demands of the most elite levels of the U.S. Special Operations Community. 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 strength than weightlifting, develops more endurance than aerobics, and is safer than both. This Bible of Bodyweight Exercises also contains 125 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, gadgets, and other inferior methods of working out. They are all poor substitutes for the world’s most convenient fitness method, knowing how to train with the one thing you are never without: your own body.
“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
“Perfect for our mobile age of road warriors, this terrific book lets us carry around a full gym in each of our heads! My family and I have adopted Mark’s regime.”
—General James Abrahamson, USAF
“Mark puts the strength training techniques of Spec Ops into a comprehensive and easy to understand program that can be done by anyone, anywhere, anytime, paving the way for anyone looking to get into the best shape of their life.”
—Gregory Peterman, Sergeant, Green Beret
“As a Commander of the most physically fit warriors ever to serve our country, I can unequivocally state You Are Your Own Gym is a must read for any woman or man. It eliminates all excuses as to why one can’t get into top shape.”
—John T. Carney, Jr., Colonel, USAF
“Mark’s exercises are the 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., SEAL Team Four
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