Mark Lauren’s functional bodyweight training style has generated 1.7 million book sales and continues with his latest offering: “Strong and Lean.” In this new series of workouts, Lauren offers a new round of her 9-minute bodyweight workout that can be undertaken with barely any equipment. M&F recently spoke to the military to find out why bodyweight training is so helpful, and he gave us his Gonzo workout to get started.
The video proved so popular that we leaned on the fitness guru for another session, and he obliged with this super “hero” routine.
A former bodyweight competitor, Mark Lauren became one of the most respected trainers in bodyweight training after serving in the Air Force and later in the Special Operations community. During his service, Lauren adapted many of the physically demanding workouts he undertook in his early days and adapted them so that they could be used by individuals at any stage of their fitness journey. . He would go on to train SEALs, Rangers, Green Berets, Force Recon and Air Force Commando before bringing his highly effective style of training to the masses. Think you’re too tough for a workout that doesn’t involve weighted plates? Think again !
Lauren’s teachings can be followed by regular gym goers and beginners alike, offering all athletes the opportunity to develop their coordination skills and become less injury prone by strengthening their joints and improving their flexibility. “People are certainly surprised by the challenge, but I think they’re even more surprised by the reward,” Lauren says. “They don’t just get strong and lean with a little sacrifice of time, they also learn how to move properly without pain. Of course, I’m proud of my programs, but most of all I’m grateful that I can create real value in life. people. I’m happy to be useful!
Bodyweight training works even for those with little free time
There’s no excuse for not finding the time for the “Strong and light” program because it can be completed in just 9 minutes. “Life is a progression,” says the coach. “Young people have the energy to solve problems unnecessarily, but as we get older you have to learn how to solve problems with greater efficiency. Quite simply, Strong and Lean gives you more for less.
As discussed in the explanation of Gonzo training, the principles of “Posture”, “Tight Core”, and “Slow and Controlled” are recurring themes essential to effective bodyweight training:
- Posture: By getting your spine in proper alignment, bodyweight training improves performance and individual stress tolerance.
- Tight core: Brace your abdomen for better spinal alignment protection, allowing you to find better and more efficient positions; promote core stability.
- Slow and controlled: Perform movements of progressively increasing difficulty in order to focus and move with awareness. “Slow is smooth. Smoothness is fast,” Lauren says.
Mark Lauren’s 9 Minute Bodyweight Workout
As a former military member, Lauren named workouts such as GONZO, BEAKER and, of course, HERO, as a nod to the call signs he used as an Army combat controller. ‘air. “HERO builds full-body strength and endurance,” he says. “HERO is a strength workout with pushing, pulling and hip joint. There are three exercises, repeated for three rounds, to make nine minutes. Try his 9-minute bodyweight workout for yourself by following the video We break down the exercises below.
HERO x 3 turns
Rest 15 seconds between each exercise.
- Necessary material: Drawbar.
Drop Thrust: 50 seconds
Go down to the bottom of a push-up position, then back up. This is a full body exercise that involves an explosive pushing motion to develop your chest, shoulders, triceps, core, and just about everything else.
- Edit: To make this exercise easier, only come down to the starting position of a push-up.
Negative Pull Up: 50 seconds
Place your chin above the pull-up bar, then lower yourself slowly for a count of 5 seconds. Get a good stretch at the bottom, then repeat. You can use something to push or use an assisted machine to come back with your chin above the bar. This pull-up exercise develops your lats, upper back, biceps, and forearms, while challenging you to maintain a long, straight body position with slow negatives.
- Edit: You can also add resistance bands to make the descent easier.
- Substitution: If you don’t have equipment to perform a pull-up, or if you don’t feel ready, substitute this exercise with “fast swimmers” where you lie on your stomach and raise your arms and opposite leg diagonally, and quickly change repetitions.
Cossack squat: 50 seconds
Take a big step to the left as if performing a side lunge, and lower your hips, chest up. Turn the toes of the extended leg towards the sky. Rock back and forth while staying as low as possible. Your legs, hips, core, and spinal erectors are strengthened and mobilized by challenging you to move laterally in and out of a deep squat position.
- Edit: To make this exercise more difficult: try holding a weight like a kettlebell or a dumbbell. when performing this movement.
- Substitution: If you feel unable to complete a Cossack squat, perform a side lunge with your arms in a “T” position.
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