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You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women

Mark Lauren (Goodreads Author),

Joshua Clark

3.98 · Rating details · 3,582 ratings · 238 reviews

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 huma ...more

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Paperback, 171 pages

Published by Light of New Orleans Publishing (first published May 30th 2010)

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Jan 23, 2012 Vhalros rated it really liked it

Shelves: strength-and-conditioning

This book,is, as the name suggests a book describing body weight exercises, and a program to use them to improve ones physical fitness. Many of the exercises actually use some equipment, but they are items one might easily find around the house; books, broom sticks, and other miscellany.

The book starts off with what is a lot of non-sense, disparaging weight training as "non-functional"-- which explains why it made me strong enough to do most of the advanced exercises in the book. While there ar This book,is, as the name suggests a book describing body weight exercises, and a program to use them to improve ones physical fitness. Many of the exercises actually use some equipment, but they are items one might easily find around the house; books, broom sticks, and other miscellany.

The book starts off with what is a lot of non-sense, disparaging weight training as "non-functional"-- which explains why it made me strong enough to do most of the advanced exercises in the book. While there are certainly silly ways of doing weight training, it is disappointing that he Lauren needs to condemn legitimate training methods in order to make his own work seem superior. As if there were only one way to train! There are compelling reasons to use body weight training, and his book could stand on its own with out hating on other training methods.

The chapter on nutrition is also disappointing; there is some good information in there but it is all mixed in with what are nothing but persistent hearsay (ex. "eating every 2-3 hours will boost your metabolisim"); no sources are given.

Next comes the descriptions of exercises. Since your only way of increasing resistance with body weight exercises is to progress to similar but more challenging exercises, you need many more exercises in a body weight book than you might need otherwise, and this book includes enough of them to keep most people busy for a long time. The illustrations are pretty good, but the description of form is often lacking (often only a few lines). A person with good intuition about how to move their body will be able to make good use of them, but I'd be slightly worried about a less athletic person. Still, with caution, I think most people will be able to make use of the exercises in this book.

Next comes a chapter describing several sample exercise programs. He has three, for three different levels of fitness. They all use the same basic periodized approach, but with harder exercises/longer intervals/etc. I already have my own thing going on, so I haven't tried any of these programs, but they seem pretty reasonable to me. The novice program might be a bit too complicated (i.e. for raw beginners, periodization probably isn't immediately necessary), but it would work.

Finally, there are appendixes. One of which lists a few simple items you can use to enhance your workout. The other one contains essential information about programming-- so I'm not sure why it is in an appendix instead of the programming chapter. The stuff here is pretty much required for making the programs work.

Although I've been critical, I think overall this is a very good book. Especially compared to the other body-weight/minimal equipment exercise books I've seen-- it is more comprehensive than Pavel's "The Naked Warrior" and more accessibly than Ross Enamait's "Never Gymless". I will definitely be incorporating some exercises from this book into my work out.

There are a few things that could make it much better and easier to use for a novice. For example, Laruen lists several exercises that should be preformed only "after a through warm up", but never describes how one might warm up. He also stresses good form, but often fails to describe what is good and what is bad form for various exercises. These flaws and the other ones I have already mentioned prevent this from being a five star book.

...more

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Jan 25, 2012 Joe Green rated it liked it · review of another edition

I really want to give this book 5-stars, because I think it's probably the most accessible bodyweight calisthenics book out there, but there's a few minor shortcomings that I just can't get over.

The good: There's enough information in here to keep a lot of people busy for a long time... without having to dish out a whole lot of dough for gym memberships or home equipment. For my money, this book also has the best, most accessible, easiest to incorporate bw calisthenic workout routines that I've I really want to give this book 5-stars, because I think it's probably the most accessible bodyweight calisthenics book out there, but there's a few minor shortcomings that I just can't get over.

The good: There's enough information in here to keep a lot of people busy for a long time... without having to dish out a whole lot of dough for gym memberships or home equipment. For my money, this book also has the best, most accessible, easiest to incorporate bw calisthenic workout routines that I've seen. My disappointment with books like Convict Conditioning, Building the Gymnastic Body and The Naked Warrior is that they either do have a very detailed routine to build upon, or they don't have routines that are easily incorporated into daily life. This book definitely does have that.

The bad: The biggest issue for me, is, as thorough as the book is, that Lauren doesn't go over static holds (which are some of the best exercises for building strength and endurance with only your body) and he doesn't go over a lot of elite movements, such as a one-armed pullup and its variations, or a muscle-up. Furthermore, as others have mentioned, Lauren doesn't provide much detail for some of his movements, which isn't an issue for people like myself who have some experience in BW calisthenics, but can be a huge knock for those who are just beginning. Also, while I obviously agree that for general fitness and strength, bw calisthenics are the best way to go, I always feel a little annoyed when bw "aficionados" disparage pumping iron too much. Pumping iron is a good thing. It's better than doing nothing, and it's still the best way to develop the legs, in my opinion.

Overall, as someone who has read a lot of the bw calisthenic literature, I think this is the best use of one's money, particularly if one is not yet at an "elite" level (those who have been doing bw calisthenics for some time might be better of with something like Building the Gymnastic Body, but I personally have just incorporated what I liked about BtGB into Lauren's routines.). Dragon Door has some decent books, but it's hard to recommend them to someone when they cost $40 or so. Especially when something like Convict Conditioning--which is a book jam-packed with good information-- doesn't really provide useful examples of exercise routines (some will disagree with me, but none of the routines in CC gave me the results I was looking for).

On a side note, for those who are interested in seeing what bodyweight calisthenics is capable of, check out youtube for videos of the "barstarzz", "bartendaz" and "Hannibal for King" or Al Kavadlo's website. It's pretty hard to argue with the results shown by those guys, and I doubt the vast majority of people training only with weights are capable of the feats exhibited therein. The barstarzz instructional DVD is actually a pretty good investment itself. ...more

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Nov 04, 2014 Íris rated it liked it · review of another edition

I've been a strength trainee for almost 6 months now. Before that I was a couch-potato of the worst kind. I work from 8 to 6 in an office (and eventually get up to go take care of something) and when I get home I sit on the couch and watch TV and scroll through Facebook. Until then only my fingers moved in any way.
Then I got a gym membership. I won't lie: I hated the first time, I dreaded the next couple times until I got used to it.
But that gym was unorganized and unsafe: some machines were hal I've been a strength trainee for almost 6 months now. Before that I was a couch-potato of the worst kind. I work from 8 to 6 in an office (and eventually get up to go take care of something) and when I get home I sit on the couch and watch TV and scroll through Facebook. Until then only my fingers moved in any way.
Then I got a gym membership. I won't lie: I hated the first time, I dreaded the next couple times until I got used to it.
But that gym was unorganized and unsafe: some machines were half-broken, the improvised squat rack was also fixed with duct-tape and there were no Olympic barbells.
I was starting to get the gym seriously and decided to upgrade to a better gym where I would pay the same each month and have access to better machines and trainers. I liked it for a couple times, but there was this problem: I could only go after work, and, apparently, so would everyone else.
The membership was $US 100/month and still I have to walk through a crowd of people throwing weights all around. I didn't have a safe spot to deadlift and all the machines I wanted to use were taken. We would almost have to stand in line to use something.
Then I had to take a month business trip out of the country and in that month I signed up in another gym. I loved that gym but I knew it was temporary. I grew significantly in the time span.
When I came back I dreaded going back to that crowded and stupidly expensive gym, so I started searching.
I had heard of YAYOG before but I thought that bodyweight can only have a limit one can achieve and then you reach a plateau. Wait, I still think that way, but the limit, in my eyes, has changed a lot. What I thought would be easy became really hard.
Last week I decided to give this a go and read the book. Now this is where my real review starts. I usually make a little list of the ups and downs in the books I read (unless I just feel like writing a quick review). This is a fairly short book, only emphasizing most of its pages on how-tos to exercises and DYI workout plans.

Negative aspects:
- Athough Mark Lauren really wants to sound uninterested in making money out of this program - since you're not paying anyone to use your own body to evolve physically - this book is not for free. Nor could it be. But he could be a little more honest than that.
- I don't know what he hates so much about gym goers. There's not a single program in the Fitness world that works for everyone. Some people like Stronglifts better than Starting Strength. Some people like Pilates better than Yoga. Some people like HIIT instead of lifting weights. It all depends on the type of person and their goals. A million different programs could work to a single person. It's just up to the person to decide what they feel best with.
- He points out all the negative aspects - and some are pointed in a tremendously dramatic way - of going to the gym: Pack your bag, enter de car, drive, parking, changing clothes, saving your locker key and deal with other people in the same gym you go to. He shows things this way because he maybe thought that only people who've never been to a gym and dread going there would read this book. But further on he shows how this book is also for former strength trainees who come from the gym. Let's make some sense of this, shall we? You can't try to please and displease at the same time. It doesn't work like that. You could have written this book without indirectly dissing people who actually like to go to the gym. That's bad marketing for you.

Positive aspects:
- This program requires no accessories. All you need is a chair, a door, a table, a towel and, if you can afford it, a yoga mat (not mandatory though).
- He doesn't impose too many rules to follow the program, but to be honest, from someone who read some literature on fitness already, I would recommend you to read more about the food part that he didn't talk much about. It's extremely necessary to know what you're eating and what's the quality of the calories you're ingesting. If you can't tell what are the nutritive differences between a steak and sweet potatoes then you need to read about it.
- The book is written in an easy to understand way and has some funny and snarky comments along the way, which makes you feel at ease with the program right from the start.
- This point is not much about the book, but there's an app to follow his program (both for Android and iPhone) and it's much easier to follow the program that way because of how the sets are built (unless you're good at counting reps and seconds past at the same time, I'd recommend you to download the app with the same name).

All in all, I enjoyed the book and I'm following the program but it's too early to know if it's working or not. But if you're curious, well, my glutes, quads and hamstrings are on fire and I can't walk without the penguin waddle! ...more

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Feb 01, 2020 Yevgeniy Brikman rated it really liked it

The good

- Badass intro. Talks about how humans have trained with bodyweight (with no gym) since ancient times (e.g., ancient Greek Olympic athletes and Spartan warriors) through today, where the author trains special operations forces.

- A decent list of bodyweight exercises. I've been working out for years and still found quite a few new ideas in here, especially around how to do at home some exercises I thought always required a gym.

- Includes not only a list of bodyweight exercises, but also ...more

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Jul 27, 2012 Lauren rated it really liked it

Shelves: movement-fitness-wellness

Bible of bodyweight exercises is right: this book is full of functional movements that you can string together to make one hell of a workout. All of them can be done right in your own home or in your backyard - you don't need a gym or lots of equipment. The few times he does suggest a prop, he shows a household item (phone book, a bottle, or a broom stick). Lauren shares 125 movements (with countless variations possible) to add to your fitness arsenal. The real attraction is that these things ca Bible of bodyweight exercises is right: this book is full of functional movements that you can string together to make one hell of a workout. All of them can be done right in your own home or in your backyard - you don't need a gym or lots of equipment. The few times he does suggest a prop, he shows a household item (phone book, a bottle, or a broom stick). Lauren shares 125 movements (with countless variations possible) to add to your fitness arsenal. The real attraction is that these things can be done anywhere and don't involve a lot of time. In fact, he states that you should strive for short bursts (high intensity interval training or HIIT) throughout the day for best results.

You will be familiar with a handful of these moves - pushups, crunches, squats - but there will be a lot of new things too. I set the book aside several times in order to try one of his variations. You will undoubtedly discover some great challenges to add to your routine.

One criticism I have is that Lauren states that cardio training is completely inefficient and a waste of your time. Theoretically, I understand what he is saying. In terms of efficiency, you get more bang for your buck with strength training, but I don't think cardio is pointless and a waste of time. I quite enjoy my cardio routines (dancing, spinning, kickboxing), and if I am having a good time and it is helping me in other ways (mental health, better sleep, clearer skin, etc.) than it is not a waste of MY time. Of course, he says this, but then goes on to say that he is a triathlete and a Thai boxing champion... and both of those sports involve a lot of cardio work. So, grain of salt and all of that.

This book will not make me stop my cardio routines, but it will increase my strength training - I jumped right in with a nice routine today incorporating several of his moves like Beach Scissors, Superman, Bird Dogs, and even a Wall Handstand. I checked this book out from the library, but I will be buying my own copy - there are just so many things to reference. ...more

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Apr 20, 2012 Diem rated it really liked it

Good read. Straight forward and I like the soft sell. Lauren would prefer it if you would see things his way but if you choose to be an idiot he's not going to let it ruin his life. I should only read books on fitness written by men. There's no section on how awesome I am and my inner potential. Dudes writing books on fitness don't spend a lot of time on ego-stroking and self-esteem fluffing. I like that.

As the title suggest, Lauren advocates a strength/body building work out that relies on dyna ...more

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Dec 10, 2020 Jacob McConville rated it it was amazing

Absolutely Epic

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Jun 29, 2010 Michael rated it really liked it

Shelves: brain-body-science

The exercises here are practically comprehensive and a lot harder than you might think. The program is outstanding, the book is decent, and the author's view of fitness is right on. I definitely recommend it. ...more

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Oct 21, 2020 Calvin rated it really liked it · review of another edition

One of the first things I had to sacrifice when the pandemic hit was my daily routine of going to the gym. Mostly I was there for the treadmill. I felt good about the aerobic exercise I was getting.

And then I couldn't go anymore. Thank you covid. I started looking around for exercise routines I could do at home and stumbled across this book.

Mark Lauren made a name for himself developing fitness and training programs for the United States Special Operations community. Think about it. He had to One of the first things I had to sacrifice when the pandemic hit was my daily routine of going to the gym. Mostly I was there for the treadmill. I felt good about the aerobic exercise I was getting.

And then I couldn't go anymore. Thank you covid. I started looking around for exercise routines I could do at home and stumbled across this book.

Mark Lauren made a name for himself developing fitness and training programs for the United States Special Operations community. Think about it. He had to get lots of guys in their top shape fast. There's way too many of them for everyone to have their own personal gym. So by necessity the program had to be something that didn't require lots of equipment. So his program was based on using body weight instead of equipment.

Turns out you can work every muscle in your body one way or another using body weight exercises. And Mark Lauren's exercises will teach you how to do just that.

I think what I appreciated the most about Lauren's approach was that he prioritizes function over appearance. He's not looking to help you win a body building competition. He's training guys to carry hundreds or pounds of gear into combat.

My goals are more modest. I'm just looking to be able to pick up that bag of mulch and carry it from the store to my car. But yeah, I'm all in on the function over appearance issue.

I was a little skeptical when I looked through the book. The exercise descriptions are very terse and the pictures are small and minimal. But when I dug into it, I discovered that the descriptions are very concise and reasonably easy to understand.

Doing them of course takes a lot of work and practice. lol. Especially if you are starting from scratch. The exercise descriptions are very clear about what constitutes good form for the exercise and what signs to look for to let you know you are doing the exercise incorrectly. Most exercises have variations that make it easier or harder as needed.

At the back of the book there are several ten-week programs you can follow, for people of different fitness levels. I'm currently working my way through the Beginner program and am glad I did.

At the front of the book there are several chapters in which Lauren discusses his approach to diet and exercise. As you might expect he's more of a high protein and fat kind of guy instead of a high carb low-fat person. He is also very outspoken about the superiority of weight training for weight loss over aerobic training. That was a sobering thought to me. I guess people can disagree. But for now at least I'm following his guidance on these matters.

When the pandemic passes I may or may not return to the gym I used to visit daily. But i'll never think about exercise the same way again and I'll never have an excuse for not getting exercise. ...more

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Jan 11, 2021 Benjamin Shurance rated it liked it

Shelves: body

The irony is not lost on me, that the last book I reviewed was a critique of the militant manhood culture of white evangelical Christianity, followed by this by a Special Ops trainer. Thankfully, no Christianity was implicated in this one (although I could have done without the militarism and chauvinism which occasionally surfaced).

I have been doing some bodyweight exercises over the past year and this book has a good amount of helpful information and ideas.

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Jun 28, 2020 KDV rated it it was amazing

Shelves: nonfiction

This book is so great. I love putting on a podcast and bear walking around my living room for a while.

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Jan 15, 2020 starwolvie rated it liked it

Shelves: ebook, non-fiction, library, 2020

Reminded me of what I can do without hitting the gym. I felt that the exercises would have been better throughout the book rather than just stuck at the end. If you're reading the ebook, I'd suggest something larger than a phone! The formatting for the exercises did not suit a phone - a bunch of text then the associated pictures on the next page. ...more

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Jul 03, 2018 Wendi Lau rated it it was amazing

Shelves: fitness, nonfiction, more-than-once

I am not sure about the exercises that use a door, seems like a painful accident waiting to happen. Everything else is good to have in a fitness regiment. I would use bodyweight exercises to compliment not substitute for endurance activities.

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Apr 27, 2018 Amber rated it really liked it

No gym membership? No problem. This guy says he trained a bunch of serious military dudes using this very program with only bodyweight exercises. Lauren has a lot of interesting ideas for modifications to make any of these exercises easier or harder, and he encourages you to make adjustments according to your preference. He wants you to know that you can exercise anywhere and train intensely any time, weights or no weights, so you don't have to rely on access to a gym just so you can do the same ...more

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Jan 20, 2011 lisa rated it it was amazing · review of another edition

Excellent fitness book written by a Special Operations military trainer based on the principle that form follows function. He defines fitness as the degree to which a person possesses muscular endurance, strength, power, balance, flexibility, coordination, speed, and CV endurance. His premise is that the best way to change your overall health - and your physique - is to focus on the development of these 8 components of fitness. He argues that your body changes in order to give you the required s ...more

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Jul 18, 2012 Toomy rated it really liked it

This book was on amazon's recommended item list, when I ordered a pull up bar. For me personally, a 30 minutes/day, 4-5 days/week home gym routine is more realistic and achievable than a gym membership.

Before I go any further, I want to make two points clear.
1) If you say you don't want to have a body like his, you are probably lying. You won't get a body like his if you just follow his program. Why? That's for marketing. However, if you follow his program (or other similar ones), you will impr ...more

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Apr 14, 2012 David rated it really liked it

Shelves: strength-training, fitness

This book presents a comprehensive exercises that require little or no extra equipment. The author is highly qualified, as a trainer for Special Operations soldiers. I understand why he condemns pure aerobic exercises, but I still don't understand why he hates free-weight exercises so intensely. Perhaps because free-weights require extra equipment, so the convenience factor comes into play.

In any case, the book describes a very comprehensive set of body-weight exercises. And, in case some of the ...more

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May 03, 2011 Scottsdale Public Library added it · review of another edition

Shelves: adult, health, nonfiction

This fitness guide and philosophy are based upon using your own body weight and no equipment. Offers lots of exercises for varying levels of ability that you can do on your own. --Kathy S.

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Jul 05, 2015 James rated it it was amazing

Great no nonsense advice and workouts for anyone that doesn't like to go to the gym or workout with weights. I am incorporating lots of his exercises into my routines this summer. ...more

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Dec 16, 2020 PRASANTH rated it really liked it

This book gives you information on fitness in a very palatable way.
Fitness has different facets to it and it depends on our choice how many of it we plan to attain and maintain.
If you wanna train your muscles with out gym equipment it gives you many ways and exercises on how to do it.
Here are the downsides and upsides. Some of the downsides can be cancelled out by the upsides in the book.

Downsides :
But the downside of the book is that some exercises still require you to have equipment, not ...more

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Mar 14, 2020 Hrishikesh rated it liked it

The book's core philosophy is using just bodyweight exercises to reach "elite" levels of fitness. Whether this is actually possible or not requires systematic study. It's a good compendium of bodyweight exercises targeting most parts of the body - most of the book is that, with the preface laying out a brief history of the author and some useful, concise points about the theory.

What this book lacks is an easy way to create a set of exercises that one can follow daily. When it comes to exercisin ...more

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Jul 10, 2018 Vinh Khang Nguyen rated it it was amazing

Please don't go to GYM anymore. Why ? Because you are your own gym :)

Reading this book give me an entire understanding on how my body works. And I have 2 big realizations :

1. When you work out, Cardiovascular workout is very ineffective while Strength training workout is the ultimate. It helps the body to create more muscles, leaner, and stronger in every part of the body, and it lasts the whole lot more time later on after the training. While Cardiovascular only doesn't have a long-lasting eff ...more

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Feb 18, 2021 Kevin Peat rated it it was amazing · review of another edition

Shelves: fitness

This is a comprehensive fitness book and is more than enough on its own. I use a doorway chin-up bar in place of broom handles and table tops. They are affordable but be sure to get a height adjustable one to enable all ranges of movement. I concur with every positive review here. Building muscle is the best way to lose weight. The fewer excuses there are for you to avoid doing exercise the more likely you are to do it and the shortness in duration of the routines that Mark sets will mean you ar ...more

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Apr 01, 2020 Saad Rehman Shah rated it really liked it

The top rated reviews basically mention everything there is to say about the book.

It's a good book, written in an easy to understand manner. I like the exercise library, and the programs. I am excited to start one of them.

What I didn't like:
1. His advice to eat after evert 2.5.-3 hours every day. That coming from a Spec-Ops trainer?
2. Weird names for the exercises. Could have used standard names, would have made looking them up easier.
3. The exercise descriptions are okay, but too simplistic. ...more

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Jan 13, 2018 Sarah rated it it was amazing

I love this book. As someone new to bodyweight training I loved how he broke the exercises down by muscle group and then gave plenty of variety to choose from. This book is useful for a wide range of fitness levels because he shows you how to make all the exercises easier or harder. He also explains the basic recipe for increasing or decreasing difficulty.

This book empowers you to create your own workouts, at a level that challenges you, wherever you find yourself. You might just cancel your gy ...more

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Nov 30, 2020 Sara rated it liked it

The exercises and variations and demonstration photos are 5-stars (I love a good bodyweight workout), but the author's tone is off-putting (I did not need the anecdote about obnoxious and immature bar-hopping in New Orleans, or the assumption that women only work out to look good in bikinis), which bumps it down for me. Also, I read the kindle version, which is inconvenient for flipping between the programs and the exercise descriptions. If you're planning to use this for regular workouts, you'r ...more

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Feb 06, 2020 Adam rated it it was amazing

I really enjoyed this book. The book presented the reader with a lot of information about health and fitness. In the book the point of view was with the author. Mark is a trainer who traines the most elite members going into the military. The difference is Mark only uses bodyweight exercises. The reason I gave this book 5 stars is because it presented a new point of view on fitness. I would recommend this book to anyone who likes a good non fiction book and is into health and fitness.

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Dec 28, 2020 Terry Heller added it

Shelves: 2020-books

Probably the best guide I've seen to working out at home without specialized equipment. The author was in the military's special forces before becoming a fitness instruction for special forces troops, and some of the exercises are insanely difficult, but the book also has a good guide to exercises for beginners, and for people who may already be athletes but are unaccustomed to bodyweight training. ...more

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Feb 26, 2021 Meg added it

Skip the whole front bit, you can use the programs to gain plenty of strength using the providing variations and programming. Use weights to progress some of the exercises or you can use a gallon of water or rocks or whatever but know this will limit some of your gains eventually - tho unless you wanted to be a powerlifter it probably doesn't matter. Find some fun other physical activity to balance it all out, walks, rock climbing, wtv. ...more

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Sep 17, 2019 Sudhakar rated it it was amazing

Shelves: libby

A great step by step book which is easy to read and week wise planner. Starts with common myths in exercising, then diet and nutrition. Continues with exercises that can e done any where anytime without need for equipment and importantly excuses.. Highly recommended to those care about health without spending on fancy gym membership.

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About Mark Lauren

Mark Lauren

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Today, I am an international bestselling fitness author who has prepared over 700 trainees for the extreme demands of the most elite levels of the U.S. Special Operations Community. After winning several teen bodybuilding titles, I started my military career as 1 of 12 out of 100 trainees to graduate the Pararescue / Combat Control Indoctrination Course.

Not long after my military service, I traine ...more

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You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women

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