Strong and Lean: 9-Minute Daily Workouts to Build Your Best Body: No Equipment, Anywhere, Anytime

I have done every type of workout from division 1 football, decades of weight lifting, years of CrossFit, HIIT, long distance running and everything else. My current profession requires that I travel on the road for up to six months a year and I do not always have the ability to bring workout gear with me. Anyone who is serious about taking care of their body you’re around in any type of environment or travel situation owes it to themselves to educate themselves how to work out with just your bodyweight. This is the base equipment level of exercise- nothing. Anything else you have access to beyond that is a bonus. Suffice it to say that even with decades of exercise I learned so many things about using my own body weight to get a good work out from Mark. Also I am also a proud owner of his bodyweight workout book called “you are your own gym”. Strong and lean takes it to the next level by getting these workouts in even faster. Thank you Mark!!

These workouts are easy to get into and are going to fit most people’s lifestyle. I have an improved sense of strength, mobility, stability, and athleticism. I hope there will be a sequel/follow-up that focuses more on strength development.

I have been a fan of Mark Lauren's You Are Your Own Gym since the first pressing and a huge fan of his style of minimum in for maximum out. This book is not for the "I want to get Swole with big Fashion Muscles to overcompensate for my mental insecurities" vanity set. This book is for people who want to be limber, strong for their body type and stay fit for health's sake. I have done the whole book multiple times & feel I can give a fair review. (if you already are in shape, you may need to skip the first two sections of the book, but to get in the rhythm of his plan and routine, it's good to start at the beginning) Pros: - it is GREAT for beginners looking for SOMETHING to stay in shape and for those that don't prefer gyms or gym culture - it is an AMAZING way to start the day. this quick work out and a cold shower & you won't need any coffee. - no fluff, ego or sales pitches for a bunch of related or needed products* - perfect for older folks who need to get their ass in gear and get in shape! it's so damn easy and chill… in the beginning. - it'll get you there, by the end of the book you will definitely get compliments on showing results and by end of second section you will feel the difference. this is; slow motion, healthy pacing; not some 'get slim/swole/healthy fast quick results' plan. This is how you do it right and don't get hurt, 100% Cons: - it's never 9 minutes. between reading what move to do, moving into next exercise, setting your timer, doing something"slow," holding a stretch ten seconds each time; you're looking at 11-16 minutes - the photos to exercise description are not that great, and take a few re-reads* - you will need enough space where you plan to exercise to lay on your floor an basically do the equivalent of snow angels. (i only list this as a con because some of us in big cities in small apartments need to consider this, i barely have the room to do that! LoL!) - at the end of section 4 it says just repeat three and four ad nauseam, "or download my app"* and there it is the only plug for a product. me i hate apps to work out to. a friend who mutually loves 'You Are Your Own Gym' as well says he enjoys the app. Me, I plan on sitting down w/YAYOG and creating an advanced plan - the actual book binding has not stood up to time, it's falling apart ("you can download my app!") YAYOG actually offered a download PDF of the whole book back when it came out. I have a stretching book that is from the 80s and it's still together and it gets opened wide a lot. thanks M. Lauren! but i still say it's worth a 4 star review because i REALLY enjoy starting the day w/a quick workout that really gets me going, keeps me slim, tight and healthy.

This book is key for our post-pandemic world in which many have realized we don't need expensive gym memberships to stay fit. Plus now that many folks are spending less time imprisoned in an office and more time at home, these 9 minute workouts are perfect fiers for those pockets of time between zoom meetings.

See below for my early review. This is a review into cycle 2 (each cycle is 6 weeks). I'm not changing my stars, but want to give more specific feedback. Cons: If you are somewhat fit, my opinion is skip cycle 1 entirely. I have actually gained 3 pounds since starting this program and I promise it's not muscle. I will either abandon this program or add weights to get back to where I was. Go through it so you know the movements and then look through cycle 2 and see if it looks like your current fitness level. If you consider yourself fit, start in cycle 3! Also, as you go through the cycles, you add days. So, in the last cycle you are working out 5 days a week. I would personally rather work out 5-10 more and do it fewer days. Pros: The workouts are time-efficient and have gotten me back into doing exercises I hate, but that are really good for the back - basically different superman variations. I feel like you can "steal" some of the exercises and program your own workouts to make them suit your fitness level better. Or, use one round as a nice warm up and do your other workout. Overall, I still like it, but I was stronger and leaner when I was just training with kettlebells. I do think it has good value and is sort of unique in style. If my thoughts change, I will update this. For now, my feelings are mixed. I am reasonably fit right now. As I get older, I have changed my workouts from "crazy" to sensible. I like bodyweight work and mobility included in any workout. That said, cycle one is currently my 9 minute warm up, not a workout. I want to follow the path, so I'm just adding work after I do "the workout." Also, if you want to see video examples (not just pictures) you have to pay to get access to an online library. I think that's lousy. I'm not saying I expect full access to every Marc Lauren product, but some type of video would be great. I have looked ahead and see that things will of course get more challenging. I also notice that you start to need equipment, so while you are still using your bodyweight, you eventually need a pull up bar or similar. So, there's that. I like Marc Lauren a lot and appreciate his background and extreme knowledge base. Everything has its place and I'm sure I'll think this. It's just different from what I thought it would be.

I am a ballroom dance instructor getting on in years, trying to keep my body in ultimate shape without going to the gym and lifting heavy weights. This is exceptionally well written with great photos from somebody who really understands the body completely

Several levels to challenge yourself with. Well written and easy to follow.

Mark Lauren hat 2010 mit "You are your own gym" ohne Frage eines der besten und wichtigsten Bücher zum Thema Fitness der letzten Jahrzehnte vorgelegt - und sich auf dem Sektor der effizienten Fitness zu einer eigenen Marke gemacht, wie auch die ganzen im Nachgang von "You are your own gym" erschienenen Bücher beweisen. Mark Laurens neues Buch STRONG AND LEAN ist natürlich thematisch und philosophisch mit "You are your own gym" kompatibel, geht aber hinsichtlich seiner Struktur und seines Inhalts ein etwas anderen Weg. Dieses Buch präsentiert nämlich auf das Wesentliche reduzierte Body Weight Workouts, welche mit kompletten Zyklen vorgestellt werden. Im Kern dreht sich bei STRONG AND LEAN also alles um reine Effizienz – sowohl hinsichtlich der Auswahl der Übungen, wie auch im Hinblick auf Zeitersparnis. Jedes der Workouts soll nur maximal neun bis Minuten umfassen und beinhaltet in seinem Kern nur jeweils drei Übungen. Als Hilfsmittel werden allenfalls ein Timer (hier tut es natürlich jedes Smartphone) und eventuell eine Matte benötigt. Das Programm kann gut an den eigenen Fitnesslevel angepasst werden, da es stehts impliziert, in einem festen Zeitrahmen die Übungen durchzuführen, Anfänger machen also in den vorgegebenen Zeitfenster schlichtweg weniger Wiederholungen als Fortgeschrittene. Wie bei Mark Laurens Büchern üblich sind die Darstellungen didaktisch wieder sehr gut und sehr klar verfasst - Fragen zu den eigentlichen Übungen bleiben nicht offen, die Fotos sind auch klar und zeigen den Bewegungsablauf sehr deutlich. Auch das hinter dem Programm stehende Konzept wird plastisch und nachvollziehbar erläutert. Wie beurteilt man also STRONG AND LEAN? Insgesamt ist dies ein wirklich starkes und gut strukturiertes Buch mit einem sehr schlüssigen und durchdachten Konzept. Gut möglich, dass "You are your own gym" nach wie vor, alleine schon wegen seiner enormen Bandbreite, das Meisterwerk von Mark Lauren ist - STRONG AND LEAN liegt hingegen ein sehr fokussiertes Konzept zu Grunde, welches klar strukturiert und mit wirklich minimalem Zeitaufwand sehr effektives Training ermöglicht. Keine Frage: jedes Buch im Sektor Fitness ist nur so gut wie das, was der oder die Anwender/in daraus macht. Ohne gewissenhaftes und diszipliniertes Training ist natürlich jedes Programm sinnlos, und gerade (!) das hier präsentierte Konzept bedarf zu seiner Effektivität genaue Ausführung der Übungen. Wenn man dies aber mitbringt bietet STRONG AND LEAN einen sehr effizienten und gut durchdachten Plan zur persönlichen Fitness. Von mir gibt es fünf Sterne, ein wirklich empfehlenswertes und interessantes Buch.

Tres bon contenu. Pour ceux qui trouvent les mouvements difficiles, je conseille un abonnement a mark lauren on demand pour un mois ou deux (ou plus!), les nombreuses videos permettront de se familiariser aux exercices/postures. (Autrement il me semble qu'il est prevu d'avoir les tutoriels videos sur le site web de la communaute "strong and lean").

Chaps and ladies. I am 64 years of age and have tried many, many differing forms of exercise - running, cross fit, power lifting, volume calisthenics, kettlebells etc etc. I purchased the book on kindle and was so impressed with it I have purchased the book copy. The exercises are not easy but leave you feeling you have used every muscle in your body. The work outs leave you feeling energised and worked at the same time. I have been doing the exercises now for near only two weeks and already my flexibility and strength are noticeably improved. The workouts are quite addictive as they do make you feel so good, like you have been uncracked or something. I encourage others to give it a go - for the price of a kindle - which is peanuts - why not?

With Mark Lauren previous program I got myself in my best possible shape. Mark Lauren’s programs are grounded in science and real life experience so his work is continually evolving too. I personally have 30 years of military experience, I have done the extremes of fitness until I got his first book. By following Marks previous program I recently achieved the top fitness qualification for my gender and group of age. Now, this book is different, you won’t get the usual movement repetition and pattern of the fitness world. Mark Lauren is looking for our health not our only our money.