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Mark Lauren is a famous fitness expert and trainer of elite troops of U.S. special forces. He creates workouts that are effective not only for weight reduction but also for improving operational readiness without harming the back and spine.
Program description You Are Your Own Gym (Mark Lauren)
You Are Your Own Gym is a complex short training with own weight. Play 30 effective exercises for all muscle groups that almost mimic normal movement and are completely physiological. You will improve your figure and develop physical training with simple exercises Mark Lauren. The program will help you transform the body with minimal risk of injury and negative consequences for the back.
The program is divided into 3 levels of difficulty: Novice, Intermediate, Advanced (beginner, intermediate, advanced). In each level, respectively, and included 3 short workouts: Timed Sets, Ladders, Circuit Training. Each session includes 4 exercises focusing on different muscle groups.
In Timed Sets for each exercise has a time limit, about 3-4 minutes. In Ladders lesson takes place in two stages: first you alternate the first and second exercises, then third and fourth. And Circuit Training is circuit training, in which all 4 exercises alternating. We offer you to familiarize yourself with the content of the videos included in each difficulty level:
Novice – beginner level (10-15 minutes):
- Timed Sets: Sumo Squats, Pointers, Mountain Climbers, Swimmers.
- Ladders: Back Lunges, Four Counts, Pointers, Thumbs Up.
- Circuit Training: Dynamic Squats, Military Presses, Fast Swimmers, Mountain Climbers.
Intermediate (15-20 minutes):
- Timed Sets: Dynamic Squats, Military Presses, Fast Swimmers, Mountain Climbers.
- Ladders: Side Lunges, Romanian Deadlifts, Push Ups, Thumbs Up.
- Circuit Training: Star Jumps, Half Dive Bombers, Side V-Ups, Hip Raisers.
Advanced – advanced level (20-25 minutes):
- Timed Sets: Star Jumps, Half Dive Bombers, Side V-Ups, Hip Raisers.
- Ladders: Front lunge, One-Legged Warrior, Dive Bomber, Thumbs Up.
- Circuit Training: Iron Mikes, Bouncing Push ups, Jack Knives, Hip Raisers.
The complex also includes video Warm Up and Cool Down warm-up and cool-down. Always start and finish your workout with a warm up and end with stretching.
Mark Lauren recommends to start with the Novice level and after its development to move to the Intermediate level. But if you already experienced working in, you can skip entry level and go straight to medium or advanced. The complex is suitable for all skill levels.
For exercises need no extra equipment, the program runs with the weight of his own body. Short, fast and very convenient workout will help you to develop functional strength and endurance to burn fat.
The advantages of the workouts You Are Your Own Gym:
- You Are Your Own Gym – this 9 quick workouts 30 high-quality exercise and effective work of the whole body.
- Mark Lauren offers three levels of difficulty for beginner, intermediate and advanced levels.
- You will work over quality of your body, tighten your problem areas, get rid of body fat.
- For classes you will not need additional equipment.
- The video lasts 15-20 minutes.
- Unlike many other workouts, you’ll work on quality, not on speed.
- You will improve your physical training, comprehensive work on strength core muscles, upper and lower body.
The program of Mark Lauren will not impress you with crazy intensity or attractive design video. But the lessons of this coach to form a strong, durable and elastic body without risk of injury.
Read also: Pilates for different levels Alyona Mondovino.