You Are Your Own Gym - Mark Lauren;Joshua Clark

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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—wheth...

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Title Page
Copyright
Dedication
Forward! by John T. Carney Jr., Colonel USAF
CONTENTS
1 · Mission Success
2 · How I Got Here
3 · Why Bodyweight Exercises?
4 · Why Strength Training?
5 · So What Is “Fitness,” Anyway?
6 · Nutrition
7 · Common Strength Training Myths
8 · Motivation
9 · Intensity
10 · Training Tools
11 · The Exercises
PUSH Exercises
Rocking Chairs
pectorals, triceps, deltoids, core (1)
Bear Walk
shoulders, pectorals, triceps, traps, core (1)
PUSH UPS
Classic Push Ups
pectorals, triceps, deltoids, core (1–4)
Wide Grip Push Ups
pectorals, shoulders, triceps, core (2–3)
Shoulder Drop Push Ups
pectorals, triceps, deltoids, core (2–3)
Deep Push Ups
pectorals, triceps, deltoids, core (2–3)
Staggered Hands Push Ups
pectorals, shoulders, triceps, core (1–3)
Shove Offs
pectorals, shoulders, triceps (1–4)
Bouncing Push Ups
pectorals, triceps, deltoids, core (3)
Mountain Climbers
shoulders, abs, core stability (2)
Basketball Push Ups (3)
Pec Crawl
deltoids, core, pectorals, triceps (3)
Half Dive Bomber
shoulders, triceps, pectorals, traps (3–4)
Dive Bombers
pectorals, triceps, deltoids, core (3–4)
Semi-Planche Push Up
the entire upper body with special focus on the chest, shoulders, triceps and core (4)
Planche Push Up (4)
One-Arm Push Ups
works almost everything, especially your shoulders, triceps, pecs, abs, obliques and lower back (4)
Pec Flies
pectorals, core, shoulders (4)
TRICEPS
Seated Dips
triceps (1–3)
Side Triceps Extensions
triceps, with a minor focus on the obliques (3)
Crab Walk
works pretty much your whole backside with emphasis on your triceps (1)
Hip Raiser
triceps, shoulders, glutes and hamstrings (2)
Air Plunges
triceps, lower abs (3–4)
Close Grip Push Ups
triceps, pectorals, shoulders, core (2–4)
Chinese Push Ups
triceps, deltoids (2–4)
Get In Line
triceps, core, shoulders, pectorals (3–4)
Surface Triceps Extensions
triceps, core (3–4)
Dips
triceps, pectorals (2–4)
Inverse Push Ups
triceps, traps, deltoids, glutes, lower back (3–4)
SHOULDERS
Arm Rotations
shoulders (1)
Military Press
shoulders, triceps (2–4)
The Roof Is on Fire
shoulders, triceps, pectorals (3–4)
Overhead Press
shoulders, traps, triceps (1–4)
Thumbs Up
rear deltoids, lower back (2–3)
Lateral Shoulder Raises
shoulders, with special focus on the side deltoids (1–4)
Bent-Over Lateral Raises
shoulders, with special focus on the rear deltoids (1–4)
Front Shoulder Raises
shoulders, with special focus on the front deltoids (1–4)
Shrugs and Kisses
traps, side deltoids (1–4)
Handstand Push Ups (4)
Arms strong as legs …
Handstand Training
PULL Exercises
Let Me Ins
lats, biceps, forearms, rear deltoids (1–4)
Let Me Ups
lats, biceps, forearms, rear deltoids (2–4)
Pull Ups
lats, biceps, forearms (2–4)
Towel Curls
biceps, forearms (2–4)
Ledge Curls
biceps, forearms (2–4)
Curls
biceps, forearms (1–4)
Forearm Curls
forearms (duh) (1–4)
The Claw
hands and forearms (1)
LEG & GLUTE Exercises
Good Mornings
glutes, hamstrings, lower back (1)
Dirty Dogs
glutes, lower back, hip flexors (1)
Mule Kick
hamstrings, glutes, lower back (1)
Standing Side Leg Lift
glutes, hip flexors, lower back (1)
Standing Leg Curls
glutes, hamstrings (1)
One-Legged Romanian Dead Lifts
hamstrings, lower back, balance (2)
Hip Extensions
glutes, hamstrings, lower back (2–3)
King of the Klutz
calves, quads, hamstrings, hip flexors, and balance (1–4)
Bam Bams
glutes (2)
Ham Sandwich
hamstrings, and explosive power in your chest and shoulders (4)
SQUATS
Squats
auads, hamstrings, glutes, lower back, and hip flexors (1 – 4)
Invisible Chair
quadriceps, hamstrings, glutes (1)
Wall Squat
quadriceps, hamstrings, glutes (1)
Beat Your Boots
hamstrings, quads (2)
Sumo Squat
hamstrings, quadriceps, glutes (1)
Advanced Sumo Squat
hamstrings, quadriceps, glutes (2–4)
Lunges
quadriceps, glutes, with secondary focus on the hamstrings and hip flexors (1 – 4)
Side Lunges
quadriceps, glutes, hip flexors, hamstrings (2–4)
Iron Mikes
quadriceps, glutes, hip flexors, hamstrings, and balance (3)
Toyotas
quadriceps, glutes, hip flexors, hamstrings, calves (1)
Star Jumpers
quadriceps, glutes, hip flexors, hamstrings, calves (2)
Side Jumps
quadriceps, hamstrings, glutes, hip flexors, calves (2–4)
HIP POWER MOVEMENTS
quadriceps, hamstrings, glutes, hip flexors, lower back, calves (1 – 4)
Box Jumps
Full Squat Jumps
Half Squat Jumps
Quarter Squat Jumps
Depth Jumps
One-Legged Squat with Jump
One-Legged Romanian Dead Lift with Jump
Overhead Squats
quads, hamstrings, glutes, hip flexors, lower back, spinal erectors, shoulders (3)
Squat Thrusts
quads, hamstrings, glutes, lower back, hip flexors, spinal erectors, shoulders, triceps (1 – 4)
Bulgarian Split Squat
quadriceps, hamstrings, glutes (2–4)
One-Legged Squats
quads, hamstrings, glutes, lower back and hip flexors (4)
Sissy Squats
thighs, hamstrings, glutes (3–4)
Calf Raises
The Cliffhanger
calves(4)
Pogo Jump
calves(2)
Hop Around
calves (3)
Little Piggies
front of the calves (1 – 4)
CORE Exercises
Standing Knee Raises
abs (1)
Beach Scissors
hip fexors, obliques (1 – 3)
Russian Twists
abs, intercostals, obliques (1)
Hip Ups
tones every muscle from shoulders to ankles, with special emphasis on your obliques and intercostals (3)
Crunch It Ups
abs, with particular focus on the upper abs (1 – 2)
Crunches
upper abs (1)
Leg Lifts
lower abs, hip flexors (1 – 2)
Flutter Kicks
lower abs, hip flexors (2)
Hello Darlings
lower abs, hip flexors (2)
Bicycles
one of the best for overall development of the abs, intercostals and obliques (2)
V-Ups
Side V-Ups
intercostals, obliques, abs (3)
Iron Crosses
abs, obliques, intercostals (3)
Jack Knives
abs, hip flexors (3)
Hanging Leg Lifts
abs, hip flexors, forearms (3–4)
Flags
abs, obliques, with a minor focus on your triceps and forearms (4)
Swimmers
glutes, lower back (2)
Supermans
glutes, lower back (3)
Pillow Humpers
glutes, lower back, hamstrings, spinal erectors, back of neck (3)
Plank
strengthens almost every muscle in your body from your shoulders to your calves, especially your entire core—abs, lower back, glutes, hip flexors (2)
S&M Push Ups
Yes, No, Maybe’s
EXTRA, EXTRA:Some great all around butt kickers!
4-Count Bodybuilders
pectorals, triceps, shoulders, core, lats, hip flexors (3)
Burpees
pectorals, triceps, shoulders, core, lats, hip flexors, quadriceps, glutes, calves (3)
8-Count Bodybuilders
pectorals, triceps, shoulders, core, lats, hip flexors (3)
Spidermans (4)
Farmers Walk
works virtually every muscle in your body (4)
Horse Power
every muscle in your body (4)
Index of Exercises
12 · The Program
Basic Programfor Beginners
1st Class Programfor Intermediate Level trainees
Master Classfor Advanced trainees
Chief Classfor the Elite
Appendix 1 : Household Equipment
Appendix 2: The 6 Necessary Training Principles Behind Any Successful Fitness Program
Appendix 3: The Science Behind the Program
About the Authors
Cover

You Are Your Own Gym - Mark Lauren;Joshua Clark

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