{"id":1767449,"date":"2022-12-08T07:48:43","date_gmt":"2022-12-08T12:48:43","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1767449"},"modified":"2022-12-08T10:18:23","modified_gmt":"2022-12-08T15:18:23","slug":"this-9-minute-bodyweight-workout-will-help-you-find-your-inner-hero","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/this-9-minute-bodyweight-workout-will-help-you-find-your-inner-hero\/","title":{"rendered":"This 9-Minute Bodyweight Workout Will Help You Find Your Inner \u201cHero\u201d"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">22<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fthis-9-minute-bodyweight-workout-will-help-you-find-your-inner-hero%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1767449&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2022\/11\/Mark-Lauren-performing-his-9-minutes-bodyweight-workout-with-a-cossack-squat-exercise.jpg?w=1109&#038;h=614&#038;crop=1&#038;quality=86&#038;strip=all\" class=\"ff-og-image-inserted\" alt=\"image\" \/><\/div>\n<p>Mark Lauren\u2019s style of functional bodyweight training has amassed 1.7 million book sales and continues with his latest offering: \u201cStrong and Lean.\u201d In this new series of workouts, Lauren offers up a fresh set from his 9 minutes bodyweight workout that can be undertaken with barely any equipment. M&#038;F talked to the military man recently, to find out why bodyweight training is so useful, and he gave us his <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/the-strong-and-lean-bodyweight-workout\/\" target=\"_blank\" rel=\"noopener\">Gonzo workout<\/a> to get things started.<\/p>\n<p>The video proved so popular that we leaned on the fitness guru for another session, and he obliged us with this super \u201cHero\u201d routine.<\/p>\n<p>Former bodybuilding competitor, Mark Lauren has become one of the most respected trainers in the area of bodyweight training having served in the Air Force and later with the Special Operations community. During his service, Lauren adapted many of the <a href=\"https:\/\/www.muscleandfitness.com\/workout-plan\/workouts\/workout-routines\/5-week-program-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">physically demanding workouts<\/a> that he had undertaken in his early days, and adapted them so that they could be utilized by individuals at any stage of their fitness journey. He would go on to coach SEALs, Rangers, Green Berets, Force Recon, and Air Force Commando\u2019s before bringing his highly effective style of training to the masses. Think your too tough for a workout that doesn\u2019t involve weighted plates? Think again!<\/p>\n<p>Lauren\u2019s teachings can be followed by regular gym goers and newbies alike, offering all athletes the chance to build on their coordination skills and <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/14-secrets-people-who-never-get-exercise-injuries\/\" target=\"_blank\" rel=\"noopener\">become less injury prone<\/a> by strengthening their joints and furthering their flexibility. \u201cPeople are definitely surprised by the challenge, but I think they\u2019re even more surprised by the reward,\u201d says Lauren. \u201cThey don\u2019t just get strong and lean with a tiny sacrifice of time, they also learn to move properly, pain free. Sure, I\u2019m proud of my programs, but I\u2019m mostly just grateful that I\u2019m able to create real value in people\u2019s lives. I\u2019m happy to be useful!\u201d<\/p>\n<h3>Bodyweight training works even for those with limited free time<\/h3>\n<p>There\u2019s no excuse not to find time for the <a href=\"https:\/\/www.amazon.com\/gp\/product\/125078719X\/\" target=\"_blank\" rel=\"noopener\">\u201cStrong and Lean\u201d<\/a>\u00a0program because it can be completed in just 9 minutes. \u201cLife is a progression,\u201d says the coach. \u201cYoung people have the energy needed to solve problems wastefully but as we age, you must learn to solve problems with greater efficiency. Simply put<em>, <\/em>Strong and Lean gets you more for less.\u201d<\/p>\n<p>As discussed in the explanation of the Gonzo workout, the principles of \u201cPosture\u201d, \u201cTight Core\u201d, and \u201cSlow and Controlled\u201d are essential reoccurring themes for effective bodyweight training:<\/p>\n<ul>\n<li><strong>Posture<\/strong>: In gaining proper alignment of your spine, bodyweight training improves performance and individual stress tolerance.<\/li>\n<li><strong>Tight core: <\/strong>Brace your midsection for further protection of spine alignment, allowing you to find better, more effective positions; promoting core stability.<\/li>\n<li><strong>Slow and Controlled: <\/strong>Perform movements of gradual increased difficulty movements in order to focus and move with awareness. \u201cSlow is smooth. Smooth is fast,\u201d says Lauren.<\/li>\n<\/ul>\n<p><span><\/span><\/p>\n<h2>Mark Lauren\u2019s 9 Minutes Bodyweight Workout<\/h2>\n<p>As a former military man, Lauren named workouts such as GONZO, BEAKER, and of course, HERO, as a nod to the call-signs that he used as an Airforce Combat Controller. \u201cHERO develops full-body strength and stamina,\u201d he says. \u201cHERO is strength training with pushing, pulling, and hip hinging. There are three exercises, repeated for three rounds, to make nine minutes.\u201d Try his 9 minutes bodyweight workout for yourself by following the video. We break down the exercises, below.<\/p>\n<p><strong><u>HERO x 3 Rounds<\/u><\/strong><u><\/u><\/p>\n<p>Rest for 15 seconds between each exercise.<\/p>\n<ul>\n<li><strong>Equipment required:<\/strong> Pull up bar.<\/li>\n<\/ul>\n<p><strong>Drop Thrust: 50 seconds<\/strong><br \/>Drop down into the bottom of a push up position, and then pop back up. This is a full body exercise that involves an explosive pushing movement to develop your chest, shoulders, triceps, core, and pretty much everything else.<\/p>\n<ul>\n<li><strong>Modification:<\/strong> To make this exercise easier, only drop to the starting position of a push up.<\/li>\n<\/ul>\n<p><strong>Negative Pull Up: 50 seconds<\/strong><br \/>Get your chin over the pull up bar and then slowly lower yourself over a 5 second count. Geta good stretch at the bottom and then repeat. You can use something to push off, or use an assisted machine to return yourself with chin above bar. This pulling exercise develops your lats, upper back, biceps, and forearms, while challenging you to maintain a long straight body position with slow negatives.<\/p>\n<ul>\n<li><strong>Modification:<\/strong> You could also add resistance bands to make lowering easier.<\/li>\n<li><strong>Substitution:<\/strong> If you have no equipment to perform a pull up, or do not feel ready, substitute this exercise for \u201cFast Swimmers\u201d where you lie on your front and raise your arms and the diagonally opposite leg, and switch quickly in repetition.<\/li>\n<\/ul>\n<p><strong>Cossack Squat: 50 seconds<\/strong><br \/>Take a large step to the left as if performing a side lunge, and sink your hips down, you\u2019re your chest up. Turn the toes of the extended leg up to the sky. Switch back and forth while staying as low as you can. Your legs, hips, core, and spinal erectors are strengthened and mobilized by challenging you to move laterally in and out of a deep squatting position.<\/p>\n<ul>\n<li><strong>Modification:<\/strong> To make this exercise more difficult: Try holding a weight such as a kettle bell or dumbbell. while performing this move.<\/li>\n<li><strong>Substitution:<\/strong> If you feel unable to complete a Cossack squat, perform a side-to-side lunge with your arms in the \u201cT\u201d position.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.instagram.com\/mark_lauren_training\/\" target=\"_blank\" rel=\"noopener\">Follow Mark Lauren<\/a> on Instagram.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mark Lauren\u2019s style of functional bodyweight training has amassed 1.7 million book sales and continues with his latest offering: \u201cStrong and Lean.\u201d In this new series of workouts, Lauren offers<\/p>\n","protected":false},"author":1,"featured_media":1767452,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1767449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1767449","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1767449"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1767449\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1767452"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1767449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1767449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1767449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}