The goal is to complete this circuit as fast as you can. Im sure you can find a bar somewhere to use. * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. "How do I get there, man? Theyre respecting you and they want your help. It doesnt matter how many sets you break this up into, just try to get to that 500 rep count before 60 minutes is up. Now squat down and place the other card on top of the cards on the ground. . The short answer is creativity and repetition. Facebook Twitter Instagram. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Lets say for this example, youre going to do push-ups. If you want a killer shoulder workout, look no further than the handstand push-up. 542 posts. To develop his tree trunks, it is said that Tyson's leg workout during his time behind bars was the following: Start with 10 cards. Bent Knee Leg Raises. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. Since then, I dont think Ive missed one of Ryans videos. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Great for HIIT. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. Youre only going to be doing one during this circuit. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. If youre looking for a little guidance, though, here are a few suggestions: Deck of Pain This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Squat down again to place the first card on top of the second card. Burpee+Pull-up. Travel a lot? Mike Tyson Squats3. In prison, getting ripped helped save Fergusons life and sanity. Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the day. Its really rough. In between sets I would do ten pushups, just to get contrastpush/pull. Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be. Pull-ups are a highly effective exercise that works a whole host of muscle groups, including the latissimus dorsi (the wing muscles on your back), biceps, traps, pecs, and forearms. During these decades behind bars, and often confined to isolation, Bronson has become a fitness fanatic, creating workout programs that require only his bodyweight and a few odd objects. There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. They would bring in coffee at five oclock in the morning in this round jug. If they're too easy, try more advanced variations of each exercise. Did you hear that? Line up ten cards facedown in a straight line on the ground with 4 between each card. Now, itd be easy to take Bronsons claims with a grain of salt. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. What were my excuses? When researching potential workouts, I came across several articles on prison workouts which piqued my interest. The only time I had in my cell was 10:30 to 12 oclock. There are entire routines to help you accomplish this Herculean feat (and perhaps well hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety. Eventually, you can take off these training wheels and do a free-standing one. You should look like an upside down human vwith your butt being the point of the v and your head pointing down to the ground. Squat down until your thighs are below parallel. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. If you want a killer shoulder workout, look no further than the handstand push-up. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. So if you drew the 5 of diamonds you would do five squats; if you drew the king of clubs, you do ten push-ups. Kent Heitholt was found beaten and strangled shortly after 2:00 a.m. on November 1, 2001, in the parking lot of the Columbia Daily . Handstand Push-up. An additional benefit of pull-ups is that they can be completed in a number of ways, each of which targets different muscles while offering a means to stave off mental fatigue. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. It doesn't matter how many sets you break this up into, just try to . A brief look at prisoners who have no access to weights, but still look massive will dispel this myth. I would do five pull-ups then walk back and forth and then another five pull-ups. Now squat down and place the other card on top of the cards on the ground. At this point, youll have no cards in your hand, and 2 cards will be one on top of the other on the ground below you. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. For men who are locked up, being strong and looking strong isnt just about aesthetics and personal development; the appearance of size and prowess acts as a deterrent to attack and can be necessary for survival. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. But you show them that you can playblock them out, screen them, shoot jump shotsdo things that other people cant do because theyve never been around that organized environment. This workout consists of only three exercises. Got a deck of cards? I've had many clients start a workout but . . Strength+cardio in a single workout. Place two towels over the bar and grip one in each hand. You might see the same exercise more than once but youre going to be doing different ones from week to week, for the most part. A deck of cards has four suits; hearts, clubs, diamonds, and spades. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. As he says in his programs, by any means necessary.. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. Perform a prisoner squat as you normally would, but when you reach the bottom of the squat explode up and jump off the ground as high as you can. This way you ensure progress. The basketball game there is like street ball. Kent's murder remained unsolved for two years after he was found beaten and strangled in the parking lot of the Columbia Daily Tribune, where he worked as an editor.. A break in the case happened when Ferguson's friend, Charles Erikson, told police that he believed he and Ryan were . I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Kick your feet back to a push-up position. The Juarez Valley Merkin Challenge. Towel Pull-ups. Ryan has chosen a theme for each week, keeping with his dark sense of humor. No excuses. I wouldn't Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Flip the first card and do however many push-ups the card says. The goal is to work your way up so that you can complete 500 reps in an hour. Make sure to get a good stretch in your back. If these routines are beyond your current levels, keep track of how far you make it through the workout. That was the sound of your soul dying. Leap up as high as possible from the squat position. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. Lean against a kitchen counter or work table and start pumping push-ups. The pyramid can be done in supersets with the Deck of Pain (see below), or it can be completed after. All rights reserved. Pistol Squat. Everybody has excuses. No pull-up bar? Perhaps the most readily accessible routine for pull-ups is the pyramid program. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. That is one rep. One-handed Pull-up. Squat down and place the card you just picked up on top of the second card. No problem. Train with Ryan. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Prison? The scrawny, basketball-obsessed teenager had been charged in the murder of Columbia Tribune sports columnist Ken Heitholt, based almost entirely on the testimony of Fergusons former friend who had dreamed that the pair were somehow involved. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. Descend until your rear knee nearly touches the ground. Ryan has a unique training style that embraces things like isolating muscles, high volume, time under tension, and using mechanical disadvantages to make muscles work harder. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. For face cardsjack, queen, and kingdo 10 push-ups. To perform the handstand push-up, assume a handstand position. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. I had no friends. Each set descends by one repetition. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Listen to our podcast with Josh Bryant about how to get jailhouse strong: Want to start taking action on the content you read on AoM? Keep your sternum at the bar. I could see that I was in there by myself. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. Your hips will now be near your hands. When Ryan Ferguson was locked up in a Missouri jail from 2004 to 2013 after being wrongly convicted of murder, he started a routine where he focused on just one exercise a day. Holding the first card, take a step forward to the second card. The goal is to work your way up so that you can complete 500 reps in an hour. Great for grip strength. Step forward with one leg, flexing the knees to drop your hips. Advance to the next card. Typewriter Pull-up. You can make them more difficult by placing weighted objects in your lap. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. When travelling, a towel under an open door serves to produce a stable base for wrapping your fingers around the top of the door and getting in some pull-ups. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. Advance to the next card. He recently participated in the Tri-State N. How it works Let's reach your fitness goals . The next time, push yourself through one more set. Brett and Kate McKay January 31, 2020 Last updated: September 25, 2021. While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. It's ideal for the "one exercise per day" training plan, where you do a single exercise per day, rotating between an upper-body push, upper-body pull, and lower body exercise, i.e. In addition to being a great full-body workout that adheres to the jailhouse tradition of bodyweight movements, the benefits of increased movement explosivity range from faster reflexes in a self-preservation scenario to clearing out of your office cubicle before the crowds ruin your happy hour. How did you work out? Stay on top of your fitness goals with online personal trainer Ryan Ferguson. Thats it. Im sure you can find a bar somewhere to use. Place two towels over the bar and grip one in each hand. Variation is what sparks growth and helps you break through longstanding performance plateaus. Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. A lot them, theyre just talking, telling stories, and out of them who have forty or fifty who really want to get in shape, and they understand that health and fitness can take them somewhere. Immediately return your feet to the squat position. Put a broomstick between two stable chairs and you got yourself decline rows. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. SpotMeBro.comparticipates in affiliate marketing programs with carefully selected third-party affiliate programs and is a participant in the Amazon Services LLC Associates Program, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. . I was just surviving and doing what I do. The burpee is the ultimate full-body exercise. If there is a workout that can be done solitary in a jail cell, it can easily be done in a living room, garage or backyard. When hydrated, nutrients are more easily transported to their destination, it aids in fat loss, and more importantly, it keeps your body running at an optimal level. Lets say squats, for example. The rep scheme looks like this: So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. I also did it with the garage gym program. I would do it for one hour, I would do it for two hours. Make sure to get a good stretch in your back. One Exercise a Day. Each suit represents one exercise and each card represents a number of reps with jack being 11, thequeen being 12, the king 13, and the joker 14. They had a stairway and there was no backing to it. This program is also $19.99 and I highly recommend this one as well, especially for anyone training in a home gym or even in hotel gyms. If you've ever wondered how prisoners get big and ripped without weights, keep reading to learn about the prison workout. bedroom, office, hotel room, or solitary confinement. Perform a straight leg raise as you normally would, but instead of stopping when your feet rise above your hips, keep going until your toes touch the bar. Better still, they can be done anywhere theres a place to hang from. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. The program costs $19.99 and a link will be sent to you when you purchase it. Continue with Recommended Cookies. Squat Variations Prisoner Squat. If youre already familiar with Ryans training style, the goal is always to grow muscle. Each workout, on average, has about 8 different exercises. Kids Workout Video at home 30mins Family fun with Ryan's World!! One-Armed Push-up. To track your progress, keep these benchmarks in mind: Below 24 minutes = good, below 20 minutes = excellent, below 15 minutes = you own the yard and the warden will call you "sir.". As always, modify as needed. Take a step forward to the third card, squat down, and place one of the two cards in your hand on top of the card on the ground. With our archives now 3,500+ articles deep, weve decided to republish a classic piece each Friday to help our newer readers discover some of the best, evergreen gems from the past. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Push-ups are not only beneficial for building muscular endurance and explosive power, but they can be done in a number of variations that allow you to hit your muscles from unusual angles. Slowly bend your elbows and lower your inverted body towards the ground. You can make them more difficult by placing weighted objects in your lap. You should look like an upside down human vwith your butt being the point of the v and your head pointing down to the ground. Between each set, walk 5-10 steps for a rest and then get back into it. By training one muscle group, I really mean youll isolate and destroy it. It was quite largeit probably held four gallons, five gallonsand we would wrap the laundry bag through the handles and we would do curls with that. His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. Use the top of your door. * Kick your feet back to a push-up position. Manage Settings Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Copyright 2023 Fittest Travel LLC. Pull-up Variations Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Family fun dancing and doing exercise for kids with Ryan's World! Pick an exercise. No, no. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. You can also do the programs twice as I have. A Jailhouse 30 is a total of 465 repetitions. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. Eventually, you can take off these training wheels and do a freestanding one. Take a standard deck of 52 cards. When its all said and done, youll have completed 210 reps. After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Slowly bend your elbows and lower your inverted body towards the ground. To get started, go to Ryan Humistons website and sign up with your email. Its to grow muscle. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. While you might not have access to a barbell, you can find odd objects in your environment that you can hoist up on your shoulders or hold in front of your chest. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. The scrawny, basketball-obsessed teenager . I had no excuses. Thats not an excuse for not exercising. No, he gained such frightening strength that hes been known to bend steel doors with nothing but his bare hands and do up to2,000 push-ups a day. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. Repeat. Towel Straight Leg Raises. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. The rep scheme looks like this: * Set 1: 20 Reps * Set 2: 1 Rep * Set 3: 19 Reps * Set 4: 2 Reps * Set 5: 18 Reps * Set 6: 3 Reps * Set 7: 17 Reps * Set 8: 4 Reps * Set 9: 16 Reps * Set 10: 5 Reps * Set 11: 15 Reps * Set 12: 6 Reps * Set 13: 14 Reps * Set 14: 7 Reps * Set 15: 13 Reps * Set 16: 8 Reps * Set 17: 12 Reps * Set 18: 9 Reps * Set 19: 11 Reps * Set 20: 10 Reps So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. And Ive tried every one hes released since. For instance, once you can do 100 push-ups in a single go, start doing them with a clap, then add a behind-the-back clap, then start doing them on your fingertips, etc. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Bend down and place your hands on the floor while keeping your arms and legs straight. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Second, pull-ups offer a means to build the upper back into the V-shaped tapered look that fills out prison denim as well as the corporate blazer. Return your body to the center and repeat on the opposite side. Great for HIIT. Ryan then took his findings and developed a new program with the results in mind. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! Once completed, you will have done 380 push-ups. How did that happen? Dips, Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. A pistol squat is a one-legged full squat. Hang two towels from your bar and grip one in each hand. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Im currently doing this program and love it. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. View Ryan Ferguson's profile on LinkedIn, the world's largest professional community. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Besides a few brief stints of freedom, notorious British criminal and troublemaker Charles Salvador (better known as Charles Bronson) has been serving time since 1974.

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