You Are Your Own Gym: The Bible of Bodyweight ExercisesFrom an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape For men and women of all athletic abilities! As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen—simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before. Armed with Mark Lauren’s motivation techniques, expert training, and nutrition advice, you’ll see rapid results by working out just thirty minutes a day, four times a week—whether in your living room, yard, garage, hotel room, or office. Lauren’s exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level—Basic, 1st Class, Master Class,and Chief Class—and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world’s most advanced fitness machine, the one thing you are never without: your own body. |
Contents
Lean Strong and Confident | 1 |
How I Got Here | 4 |
Why Bodyweight Exercises? | 9 |
Why Strength Training? | 12 |
So What Is Fitness Anyway? | 16 |
Nutrition | 19 |
Common Strength Training Myths | 34 |
Motivation | 39 |
Intensity | 45 |
Training Tools | 49 |
The Exercises | 53 |
The Program | 138 |
Household Equipment | 166 |
The 6 Necessary Training Principles Behind Any Successful Fitness Program | 168 |
The Science Behind the Program | 169 |
Other editions - View all
You Are Your Own Gym: The Bible of Bodyweight Exercises Mark Lauren,Joshua Clark Limited preview - 2011 |
Common terms and phrases
1-Legged aerobic Alternating arms straight Back Lunges back straight backpack balance biceps Bodybuilders bodyweight exercises build muscle burn butt calories calves carbs chair chest Classic Push core deltoids diet Dive Bombers Door Pull elbows feet fitness floor foot forearms front glutes glycemic index goals Grip Push hamstrings Handstand Push heels high as possible high-intensity interval training hip flexors hold Hooya Humpers intensity Interval Sets Iron Crosses Iron Mikes Ladders lower back meals metabolic Military Press minutes muscular endurance notch pause at bottom pectorals place your hands pound protein Ready to kick reps rest shoulder-width shoulders Side Lunges squatting exercise Stappers starting position strength training Super Sets Supermans surface switch Tabatas thighs throughout the movement toes touch the ground triceps unsaturated fats upper body V-Ups Variation w/4-6 second pause w/feet elevated w/knees w/reverse grip waist wall week weight workout