Marc Lauren’s functional bodyweight training style has amassed over 1.7 million books sold and continues with his latest offering: “Strong and Lean.” In this new workout series, Lauren offers a fresh set of her 9-minute bodyweight workouts that can be done with barely any equipment. M&F recently spoke with the military man to find out why bodyweight training is so beneficial, and he gave us his gonzo workout to get you started.
The video was so popular that we hooked the fitness guru up for another session, and she hooked us up with this super “hero” routine.
A former bodybuilding competitor, Mark Lauren has become one of the most respected trainers in the bodyweight training field having served in the Air Force and later with the Special Operations community. During her service, Lauren adapted many of the physically demanding exercises she did in her early days, adapting them so that they could be used by individuals at any stage of their fitness journey. He will coach SEALs, Rangers, Green Berets, Force Recon and Air Force Commandos before bringing his highly effective training style to the masses. Think you’re too tough for a workout that doesn’t involve weight plates? Think again!
Lauren’s teachings can be followed by regular gym-goers and newbies alike, giving all athletes the opportunity to develop their coordination skills while strengthening their joints and advancing their flexibility. Be less prone to injury. “People are definitely surprised by the challenge, but I think they’re even more surprised by the reward,” Lauren says. “Not only do they get stronger and leaner with a small sacrifice of time, but they also learn to move correctly, pain-free. Sure, I’m proud of my programs, but mostly I’m just grateful. That I am able to create real value in people’s lives. I am happy to be useful!
Bodyweight training also works for people with limited free time.
There is no excuse for not making time for “strong and lean” program because it can be completed in just 9 minutes. “Life is a progression,” Koch says. “Young people have the energy to solve problems in a wasteful way, but as we age, you have to learn to solve problems more efficiently. Simply put., Strong and lean you get more for less.
As discussed in Gonzo Exercise Definition, the principles of “posture”, “tight core”, and “slow and controlled” are recurring themes essential to effective bodyweight training:
- condition: In achieving the proper alignment of your spine, bodyweight training takes into account performance and individual stress.
- Hard cover: Brace your midsection to further protect spinal alignment, allowing you to find better, more efficient positions. Promote core stability.
- Slow and controlled: Perform movements of gradually increasing difficulty to focus and move with awareness. “Slow is smooth. Smooth is fast,” says Lauren.
Marc Lauren’s 9-Minute Bodyweight Workout
As a former military man, Lauren names exercises like Gonzo, Baker, and of course Hero as a nod to the call signs he used as an Air Force combat controller. “Hero builds full-body strength and stamina,” he says. “Hero is strength training with pushing, pulling and hip hinging. There are three exercises to make up nine minutes, repeated for three rounds. Try his 9-minute bodyweight workout for yourself by following the video. We break down the exercises below.
Hero x 3 rounds
Rest for 15 seconds between each exercise.
- Equipment needed: Pull up bar.
Drop Thrust: 50 seconds
Drop down to a push-up position, and then pop back up. This is a full-body workout that includes an explosive movement to build your chest, shoulders, triceps, core, and more.
- Edit: To make this exercise easier, just drop down to the starting position of the push-up.
Negative pull-ups: 50 seconds
Place your chin on the pull-up bar and then slowly lower yourself for a count of 5 seconds. Get a good stretch at the bottom and then repeat. You can use something to push up, or use a support machine to push yourself back with your chin over the bar. This stretching exercise builds your lats, upper back, biceps and arms, while challenging you to maintain a long straight body position with a slow negative.
- Edit: You can also add resistance bands to make lowering easier.
- Alternative: If you don’t have any equipment to do pull-ups, or you don’t feel ready, switch the exercise to “fast swimmers” where you lie on your front and raise your arm and the opposite leg diagonally, and Switch quickly to iterations.
Cossack Squat: 50 seconds
Take a big step to the left as if doing a side lunge, and sink your hips down, lifting your chest. Point the toes of the extended leg toward the sky. Switch back and forth as low as you can. Your legs, hips, core, and spine are strengthened and mobilized, challenging you to move in and out of deep sitting positions.
- Edit: To make this exercise more difficult: try holding a weight like a kettle bell or dumbbell. While performing this movement.
- Alternative: If you feel unable to complete the Cossack squat, perform a side-to-side lunge with your arms in a “T” position.
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