Providing the only exercise equipment anyone will ever need again, this guide presents to the public, for the first time, the most elite Special Operations fitness exercises to fit their schedule and their wallet. Providing the most effective, efficient, inexpensive, and convenient routine for exercise available, this simple program requires no gym or weights—only the human body. For thousands of years—from Ancient Greece’s Olympic athletes to tomorrow’s U.S. Special Forces—humanity’s greatest physical specimens have not relied on fitness centers or dumbbells, but have rather utilized their own bodies as the most advanced fitness machines ever created. These 107 exercises are presented in a clear, concise, and complete manner for men and women of all athletic ability levels.
You Are Your Own Gym: The Bible of Bodyweight Exercises
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Book Description
Editorial Reviews
Review
"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
“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
"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
“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
"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
About the Author
Mark Lauren has effectively prepared over 700 trainees for the extreme physical demands of the most elite levels of the special operations community. He is a Military Physical Training Specialist, Special Operations Combat Controller, triathlete, and mixed martial artist. Lauren broke, and still holds, the Department of Defense’s long standing “underwater record” by swimming 133 meters, on one breath, subsurface, for 2 minutes and 23 seconds, until losing consciousness. He lives in Tampa Bay, Florida.
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Customer Reviews
Most Helpful Customer Reviews
280 of 293 people found the following review helpful
Format:Paperback|Amazon Verified Purchase
UPDATE: There is now a companion app for iPhone available on the app store! Search for "You Are Your Own Gym" on iTunes. This app goes great with the book since it allows a user to use timers for the workouts.
INTRO
This is an awesome book with a great introduction using the author's military experience. I've been using the workouts for a short while and already notice my ass getting kicked by stuff I wasn't doing in the gym.
PRO'S
* The 10-week workout plans are awesome, and the beginner workouts will challenge strong guys that come from a weight training background. They are written in such a way that a beginner can jump in and get in shape with less than an hour a day (usually 15-30 minutes). They are very detailed and describe which exercises to do on which days. They also describe what type of set/repetition methodology to use, such as: ladders, tabatas, interval sets, etc. Slowly the workouts transition from high-volume/low-intensity to high-intensity/low-rep and finally alternates between the two rapidly. It may remind a lot of people of P90X, except it's a fraction of the price and with more sensible theory explained.
* This book is an excellent fitness reference with over 100 bodyweight exercises categorized by one of the following types:
PUSH, PULL, LEGS, and CORE. In addition to this, there is a set of exercises that develops all of the body's muscles.
* The theory behind the programs are also included so that users can formulate their own programs.
* Almost all of the workouts in the book can be done inside with minimal equipment. Great for people who travel or are on a budget.
* People who weight train at the gym a lot will notice they are getting more range of motion and working out more muscles. E.g. If you do squats at the gym, the side lunges and 1-legged Romanian dead lifts will hit other muscles you neglected while improving stability.
* Diet theory and suggestions are included in a dedicated chapter, but not so much data that it overloads the reader. The main emphasis of the book is still on exercises.
BOTTOM LINE
Great job Mark on putting together these 10-week programs. This is a great book and I hope to buy another copy from the next edition of "You Are Your Own Gym" by Mark Lauren!
INTRO
This is an awesome book with a great introduction using the author's military experience. I've been using the workouts for a short while and already notice my ass getting kicked by stuff I wasn't doing in the gym.
PRO'S
* The 10-week workout plans are awesome, and the beginner workouts will challenge strong guys that come from a weight training background. They are written in such a way that a beginner can jump in and get in shape with less than an hour a day (usually 15-30 minutes). They are very detailed and describe which exercises to do on which days. They also describe what type of set/repetition methodology to use, such as: ladders, tabatas, interval sets, etc. Slowly the workouts transition from high-volume/low-intensity to high-intensity/low-rep and finally alternates between the two rapidly. It may remind a lot of people of P90X, except it's a fraction of the price and with more sensible theory explained.
* This book is an excellent fitness reference with over 100 bodyweight exercises categorized by one of the following types:
PUSH, PULL, LEGS, and CORE. In addition to this, there is a set of exercises that develops all of the body's muscles.
* The theory behind the programs are also included so that users can formulate their own programs.
* Almost all of the workouts in the book can be done inside with minimal equipment. Great for people who travel or are on a budget.
* People who weight train at the gym a lot will notice they are getting more range of motion and working out more muscles. E.g. If you do squats at the gym, the side lunges and 1-legged Romanian dead lifts will hit other muscles you neglected while improving stability.
* Diet theory and suggestions are included in a dedicated chapter, but not so much data that it overloads the reader. The main emphasis of the book is still on exercises.
BOTTOM LINE
Great job Mark on putting together these 10-week programs. This is a great book and I hope to buy another copy from the next edition of "You Are Your Own Gym" by Mark Lauren!
251 of 271 people found the following review helpful
5.0 out of 5 stars
The trainer of Special Ops gives everyone the tools to get in elite shape
May 28, 2010
Format:Paperback
The lack of quality editing greatly harms this otherwise wonderful book. Whoever edited the book should have known that to lose weight is not to "loose weight." But, because the contents of the book are so valuable, I won't take any stars away from my opinion of it.
I'm told a second printing is in the works (may be out by now) and hopefully all these messy things will be fixed. That doesn't help those who bought the book in its current state, however. Get the second printing if you can wait.
Now to the contents of the book . . .
I was very impressed by the fact the author, Mark Lauren, says straight out that he doesn't train movie stars. He trains men and women to survive, to be able to function well in life. That's what's really needed. The good looks, the great body, come as a side effect but is not the goal.
Lauren says, "I want you to understand, unlike many other fitness authors, I do not train movie stars, television celebrities, models, or other personalities whose livelihoods hinge on being fit. I train those whose lives do. For a decade I've used bodyweight exercises to create the leanest, strongest, most confident people of our civilization."
"This book comes to us at a time when, despite their best intentions, most people are too crunched for time and money to devote enough of either to attaining their fitness goals. In this age of information we are bombarded with incorrect advice, useless gadgets and pills, and pure hype. The methods outlined by Mark Lauren are proven and time tested. I know because I've seen his results. I've commanded the best of the best, and Mark's training has helped make them that way. Now he has honed his program into one for every man and woman." That's what John T. Carney Jr., Colonel USAF says in the forward. And that pretty much sums up what you'll get from the book. And that's a lot!
This is powerful stuff. It really spoke to me because I'm all about functional training. I don't care so much about the shape of my butt as the shape of my health. I care less about the numbers of the circumference of my butt than the numbers of my blood pressure. The fact that these exercises make me look good is just a wonderful side effect!
Mark says that in less than two hours per week you can get as fit as an elite warrior. I follow the PACE program of Dr. Al Sears and the way he trains and his philosophy works hand in glove with what you'll learn in this book. In fact, let me recommend Sears book to you. Pace: The 12-Minute Fitness Revolution
Mark says, "The popularity of training equipment, systems, and fad diets is mostly the result of marketing --- not a genuine attempt to help a generally out-of-shape society reach higher levels of fitness and well-being. In this age, where our homes and gyms are cluttered with fitness gadgets, the simplest and most effective method for developing strength and losing fat has been largely overlooked ---knowing how to train using nothing more than your body."
He adds, "Most weight training exercises isolate only certain muscles, requiring a fairly small portion of your body's total muscle mass, unlike bodyweight exercises that incorporate many at once. These exercises have the added benefit of being much more demanding of core strength (6-pack anyone?) than exercises that require weights and machines."
The heart of the program is interval strength training. This is one area where these exercises work well with PACE.
Many people are turning from aerobics (cardio) and other forms of exercise because of injury and discomfort as they age. The author says, ". . . things like running are extremely high-force, damaging to your knees, hips and back." Oh, is this ever true! And when you get my age, you'll really feel it if you've spent a lifetime pursuing these activities.
Even Kenneth Cooper who started the aerobic era now says it's a bad thing.
Mark says, ". . . interval strength training is superior to aerobic activity in burning fat, as well as building strength, speed, power, and even cardiovascular endurance. All this in far less time than tedious 'cardio' sessions."
I like the fact this is a no-nonsense book. Moreover, Mark doesn't limit the information to men like many military and fitness writers. He writes to both men and women and treats both equally. He gets lots of points with me for that and I appreciate it. We all face survival and the need to function in daily living, regardless of our sex.
There's also a nutrition section in the book. No recipes. Just some good, solid nutrition advice that's pretty much on the mark as far as I'm concerned.
In some of the exercises you will need some sort of equipment. But it's equipment most anyone has around the house such as a broom or telephone book. You won't need any equipment with most of the exercises, however.
Frankly, in the few exercises that suggest a phone book, I'd rather use dumbbells. But, if you're in a hotel room, a phone book is handier.
I put a bar between two chairs to do the chin-ups. You can also use a broom, anything that won't break.
He gives all sorts of ways to work out. I like the Tabatas: 20 seconds of exercise followed by 10 seconds of rest, for 8 rounds, for a total of 4 minutes. It's a total 15 minute workout. On the days I do PACE, I use a different interval. But the results are great!
Of the exercises Mark says, "Many of these 111 exercises I developed and named myself, others are little known gems, and still others are classics modified in new ways. Each exercise description detail a single repetition. Obviously, you should do multiple repetitions for multiple sets with rest in between sets. For more advanced athletes, typically each set should be done until you hit muscle failure and cannot do another rep."
There are also variations at the end of some of the exercises. You can make them easier or harder. And yes, these exercises are safe and effective for both young and old. If forty is so far in the rear view mirror that it's disappeared from view, as in my case, have no fear. If I can do it, you can do it. And if you're young, you would be well advised to get going on this right now. These exercises will keep everyone who does them functioning for life and able to take care of themselves in any event.
If you've done power yoga, you've done many of these exercises. One of his exercises is simply a combination of the sun salutation, down dog and the cobra. If done in a flow, as in power yoga and as the author advises, it's a powerful exercise that works almost every muscle. Mark calls it "Dive Bombers" and says it's for the "pectorals, triceps, deltoids and core."
He also rates the exercises from 1 to 4 with one being easy and 4 being the most difficult. Many are combinations and almost all of them can be modified.
Very good photos of each step of the exercises are presented. Then the author gives us his program. You can select how you want to set up your program. He gives you a number of workouts or you can do your own.
There are programs for endurance, power, intervals, supersets and undulating. They cover a number of weeks. Then you change off. Fact is, there is a program here for anyone. But, you can always do things your own way.
At the end of the book there's a helpful appendix called "The 6 necessary training principles behind any successful program." There is another one called "The science behind the program." There is also a useful appendix called "Household Equipment", which as it sounds describes items around the house you'll find useful in some of the exercises.
I opened this book expecting to find just another workout book by another fitness "guru". What I discovered was a wonderful adventure written by a no-nonsense guy who knows what he's doing and who presents it in a really great way. He trains for function, not beauty. And function is what gets us through life and helps us survive when called on to do so.
Highly recommended.
- Susanna K. Hutcheson
I'm told a second printing is in the works (may be out by now) and hopefully all these messy things will be fixed. That doesn't help those who bought the book in its current state, however. Get the second printing if you can wait.
Now to the contents of the book . . .
I was very impressed by the fact the author, Mark Lauren, says straight out that he doesn't train movie stars. He trains men and women to survive, to be able to function well in life. That's what's really needed. The good looks, the great body, come as a side effect but is not the goal.
Lauren says, "I want you to understand, unlike many other fitness authors, I do not train movie stars, television celebrities, models, or other personalities whose livelihoods hinge on being fit. I train those whose lives do. For a decade I've used bodyweight exercises to create the leanest, strongest, most confident people of our civilization."
"This book comes to us at a time when, despite their best intentions, most people are too crunched for time and money to devote enough of either to attaining their fitness goals. In this age of information we are bombarded with incorrect advice, useless gadgets and pills, and pure hype. The methods outlined by Mark Lauren are proven and time tested. I know because I've seen his results. I've commanded the best of the best, and Mark's training has helped make them that way. Now he has honed his program into one for every man and woman." That's what John T. Carney Jr., Colonel USAF says in the forward. And that pretty much sums up what you'll get from the book. And that's a lot!
This is powerful stuff. It really spoke to me because I'm all about functional training. I don't care so much about the shape of my butt as the shape of my health. I care less about the numbers of the circumference of my butt than the numbers of my blood pressure. The fact that these exercises make me look good is just a wonderful side effect!
Mark says that in less than two hours per week you can get as fit as an elite warrior. I follow the PACE program of Dr. Al Sears and the way he trains and his philosophy works hand in glove with what you'll learn in this book. In fact, let me recommend Sears book to you. Pace: The 12-Minute Fitness Revolution
Mark says, "The popularity of training equipment, systems, and fad diets is mostly the result of marketing --- not a genuine attempt to help a generally out-of-shape society reach higher levels of fitness and well-being. In this age, where our homes and gyms are cluttered with fitness gadgets, the simplest and most effective method for developing strength and losing fat has been largely overlooked ---knowing how to train using nothing more than your body."
He adds, "Most weight training exercises isolate only certain muscles, requiring a fairly small portion of your body's total muscle mass, unlike bodyweight exercises that incorporate many at once. These exercises have the added benefit of being much more demanding of core strength (6-pack anyone?) than exercises that require weights and machines."
The heart of the program is interval strength training. This is one area where these exercises work well with PACE.
Many people are turning from aerobics (cardio) and other forms of exercise because of injury and discomfort as they age. The author says, ". . . things like running are extremely high-force, damaging to your knees, hips and back." Oh, is this ever true! And when you get my age, you'll really feel it if you've spent a lifetime pursuing these activities.
Even Kenneth Cooper who started the aerobic era now says it's a bad thing.
Mark says, ". . . interval strength training is superior to aerobic activity in burning fat, as well as building strength, speed, power, and even cardiovascular endurance. All this in far less time than tedious 'cardio' sessions."
I like the fact this is a no-nonsense book. Moreover, Mark doesn't limit the information to men like many military and fitness writers. He writes to both men and women and treats both equally. He gets lots of points with me for that and I appreciate it. We all face survival and the need to function in daily living, regardless of our sex.
There's also a nutrition section in the book. No recipes. Just some good, solid nutrition advice that's pretty much on the mark as far as I'm concerned.
In some of the exercises you will need some sort of equipment. But it's equipment most anyone has around the house such as a broom or telephone book. You won't need any equipment with most of the exercises, however.
Frankly, in the few exercises that suggest a phone book, I'd rather use dumbbells. But, if you're in a hotel room, a phone book is handier.
I put a bar between two chairs to do the chin-ups. You can also use a broom, anything that won't break.
He gives all sorts of ways to work out. I like the Tabatas: 20 seconds of exercise followed by 10 seconds of rest, for 8 rounds, for a total of 4 minutes. It's a total 15 minute workout. On the days I do PACE, I use a different interval. But the results are great!
Of the exercises Mark says, "Many of these 111 exercises I developed and named myself, others are little known gems, and still others are classics modified in new ways. Each exercise description detail a single repetition. Obviously, you should do multiple repetitions for multiple sets with rest in between sets. For more advanced athletes, typically each set should be done until you hit muscle failure and cannot do another rep."
There are also variations at the end of some of the exercises. You can make them easier or harder. And yes, these exercises are safe and effective for both young and old. If forty is so far in the rear view mirror that it's disappeared from view, as in my case, have no fear. If I can do it, you can do it. And if you're young, you would be well advised to get going on this right now. These exercises will keep everyone who does them functioning for life and able to take care of themselves in any event.
If you've done power yoga, you've done many of these exercises. One of his exercises is simply a combination of the sun salutation, down dog and the cobra. If done in a flow, as in power yoga and as the author advises, it's a powerful exercise that works almost every muscle. Mark calls it "Dive Bombers" and says it's for the "pectorals, triceps, deltoids and core."
He also rates the exercises from 1 to 4 with one being easy and 4 being the most difficult. Many are combinations and almost all of them can be modified.
Very good photos of each step of the exercises are presented. Then the author gives us his program. You can select how you want to set up your program. He gives you a number of workouts or you can do your own.
There are programs for endurance, power, intervals, supersets and undulating. They cover a number of weeks. Then you change off. Fact is, there is a program here for anyone. But, you can always do things your own way.
At the end of the book there's a helpful appendix called "The 6 necessary training principles behind any successful program." There is another one called "The science behind the program." There is also a useful appendix called "Household Equipment", which as it sounds describes items around the house you'll find useful in some of the exercises.
I opened this book expecting to find just another workout book by another fitness "guru". What I discovered was a wonderful adventure written by a no-nonsense guy who knows what he's doing and who presents it in a really great way. He trains for function, not beauty. And function is what gets us through life and helps us survive when called on to do so.
Highly recommended.
- Susanna K. Hutcheson
157 of 175 people found the following review helpful
By bookworm
Format:Paperback
Just started using this exercise book and being a 50 year old woman found the excercises not only easy to use but am noticeing faster results than my old regimine at the gym where I was using the equipment. I have more time being able to do them at home which is a big plus in my busy schedule.
Most Recent Customer Reviews
5.0 out of 5 stars
mark is amazing!
This is an excellent book! People don't realize just how great of a workout you can get using their body.
Published 1 day ago by primal
5.0 out of 5 stars
Great book and program
This is an excellent workout and the author also has a great and reasonably priced app which can be used with or without the book. Very happy with my progress so far
Published 1 day ago by Richard C.
5.0 out of 5 stars
Great book on Bodyweight exercises
This is one of the best books I have seen on bodyweight workouts. The author shows you alot of exercises you can do. Then the author lays out a plan for you to follow. Read more
Published 1 day ago by Bruce M. Roberts
5.0 out of 5 stars
What a concept!
All you really need is yourself to be fit. Great moves and technique, a grate change up to any exercise routine
Published 7 days ago by Dolores Bodnar
5.0 out of 5 stars
Hubs loves it....
Purchased this for my hubs.... He loves it....ready to create the new him! Nice info and very well rounded - generous illustrations and additional info on the authors website.
Published 9 days ago by LP
3.0 out of 5 stars
Its ok
I think that this book would have been better to be a DVD. Its a very helpful book even though.
Published 12 days ago by Eslater09
5.0 out of 5 stars
Easy to Follow - Easy to Implement
This is easy to follow and easy to implement the exercises that are right for you. A clear path to building muscle no matter where you are starting from. Read more
Published 14 days ago by Malcolm Coon
4.0 out of 5 stars
Great workout, although I am concerned for my doors...
I'm only in Week 3 of the program, but so far I really like it. In terms of strength training I tend to prefer functional bodyweight exercises, and this fits the bill perfectly. Read more
Published 15 days ago by SPeacock
5.0 out of 5 stars
Great Book
I really like this book. I have had it six months now with great results. I just turned 40 and had slowly been gaining weight for a couple of years. Read more
Published 16 days ago by David Cummings
4.0 out of 5 stars
YAYOG
This is what I have been looking for
A compact, balanced, graduated difficulty whole body strength training regime that does not require equipment and takes under 40... Read more
A compact, balanced, graduated difficulty whole body strength training regime that does not require equipment and takes under 40... Read more
Published 21 days ago by Patricia Ryan
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