Mark Lauren: "I don't have time." Using my bodyweight exercises will forever eliminate this excuse. It doesn't take a large sacrifice of your time to get into great shape, especially with bodyweight exercises! These movements can be done anywhere, anytime.
Mark Lauren: Studies comparing short, intense interval training with target heart-range steady-state training (or "cardio") have proven that interval training is much more effective at improving cardiovascular performance, strength and body composition.
Short, intense, interval-type workouts are easily duplicated with bodweight exercises. There is no need to spend more than two to three hours a week working out, much less changing clothes, driving, parking, going to the locker room, and then doing it all in reverse.
Lauren outlined a five-exercise bodyweight workout to give you a fast, effective fitness routine that you can do anywhere – it only takes 20 minutes. His book You Are Your Own Gym offers 125 of these exercises, with many variations and workouts that include four planned 10-week programs for varying ability groups.
Do all five exercises back-to-back, then rest for 90 seconds before repeating. Perform four of these Compound Sets.
Start position: Get into push-up position, with your hands placed slightly wider than shoulder-width.
Movement: Lower yourself into the bottom position of a push-up. Then press yourself back up in one fluid motion, then pull one of your elbows up until there is a straight line from your elevated elbow down to the hand on the ground. You should be looking at the raised elbow. Repeat the movement raising the opposite elbow, alternating sides each rep.
Perform: 10 repetitions
Elevate your hands on a surface to make this exercise easier. The higher the surface, the easier the exercise becomes. To increase the difficulty you can elevate your feet.
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