Acheflour | 8 days ago
The Prison Workout: A Total Body Exercise Routine
Some prison inmates
have nothing but a sink, a toilet, their bed, and a few square feet of
space at their disposal. They need an exercise routine that can be
done in a confined space without equipment. The "Prison Workout,"
which was nicknamed by some people who saw prisoners without access to
weights doing it, is designed to develop strength, endurance, speed,
agility, and balance. It also produces gains in muscle, losses in body
fat, and plenty of stamina. It is a total body and cardio workout. The
Prison Workout consists of one classic exercise, the "burpee." This
exercise works your chest, arms, front deltoids, thighs and abs. The
burpee is a six-count exercise:
1) Stand with your feet shoulder width
apart and your hands raised over your head. Then squat down and place
your palms on the floor by your feet.
2) Kick both of your legs back so that you're in push-up position.
3) Bend your elbows and lower your
body until your chest touches the floor.
4) Push yourself back up.
5) At the end of the push-up, quickly pull both knees into your chest
while keeping your hands on the floor. You're jumping back into the
squat position of step one.
6) Stand straight up by straightening your
legs and throwing your hands in the air over your your head. You're
now in the position that you started in. You can make the burpee more
advanced and increase the explosive power in your legs by jumping into
the air as you stand up. The Prison Workout is done in descending
sets. For example, begin by doing 20 burpees without stopping. Rest 30
seconds, and then do 19 burpees without stopping. Rest 30 seconds and
do 18 burpees. Continue doing descending sets until you get down to a
final set of 1 burpee. That makes a total of 210 burpees. For most
people, 20 sets will be too much to start with. In that case, pick a
lower number of sets like 15 or 10 or even fewer for your first
workout. Then add a set every 1-2 weeks until you reach your goal. In
prison, doing 20 descending sets without stopping is the minimum to be
considered a "man." If you can do 25 sets, you're considered to be
pretty tough, and, if you can do 30 sets, you're considered a "stud."
If you're doing other exercises in addition to this workout, do your
burpee workout 3 times per week on cardio days. If some of you who've
read this far are thinking to yourselves, "This Prison Workout is too
easy. I'm looking for a man's workout," try one of these advanced
variations of the basic burpee.
1) If you have access to pull-up bars,
at step 6, jump up and do a pull-up. That will add 210 or more
pull-ups to the workout.
2) Place dumbbells on the floor.
Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the
dumbbells to your shoulders, press them overhead, and then set them
back down for the next repetition. In other words, add an overhead
press to each burpee. Be sure to use the solid, hexagonal dumbbells
rather than the adjustable kind. By itself, the Prison
Workout will strip fat from your body, add muscle, and build stamina.
Alternate it with a weight training routine, and you may be mistaken
for a Greek god, or, at least, for an ex-convict. If you can follow
simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE,
ATTRACTIVE body in the comfort of your own home using ONLY bodyweight
Do a combination of strength training, cardio, and stretching.
You might be old enough to start lifting weights, but you have to be sure you're using the proper form. The most important thing is to prevent injuries.Weightlifting injuries from improper form 20 years ago still haunt me each time I lift weights. There are some exercises I just can't do now because of it.
Ask a gym teacher for help or see if your parents will let you have a session with a trainer. If those aren't options, look for videos with instructions on proper form.
A good way to do strength training would be to use your own body weight as the others have suggested. Push ups, pull ups, squats, lunges, and plank will build muscle. You can also use resistance bands that you can get for about $10 at places like Ross and Marshall's.
Don't work out just your upper body and forget about your legs. You'll look out of proportion with silly chicken legs. If you're overweight, you need to develop the large muscles in your lower body if you want to burn off the fat.
Yoga is a good way to get an all-around workout. It's harder than it looks. My arms looked better from doing yoga than from lifting weights. It also helped me stand taller and made my skin clearer. You can get videos or find yoga workouts on the fitness channel.
Don't forget about a healthy diet. Read "Disease Proof Your Child" by Dr. Joel Fuhrman.
1. 'How much homework do you get?' This varies. Some classes will give you more homework, others less. Also, if you are in an advanced program, you may receive more homework. 2. 'will i make new friends?' Of course you will! 3. 'how many classes are there?' This varies. 4. 'According to google maps it will take my 20 minutes to walk there' Ok... 5. 'Is secondary school good?' It depends on the person, and on the location. Each person has their own experiences. 6. 'I bought my schoolbag and my books will my bad be heavy?' It depends. You will have days where you might be carrying 20 pounds on your back, and other days where you will not even need your schoolbag. Most of the time, however, it shouldn't be too heavy.
I am 12 and I have been working out for 5 years I have skipped only like 2 days but now only one and I workout for an hour I used to workout like 40 min and I have abs and I am worried that I will lose them I have a question is it ok for me to eat bad food I have been trying my best to be on a diet but its hard for me so can I eat whatever I want :)
I'm 14 and I'm going through the same thing right now First of all go online and look up workouts that fit your lifestyle but the most important thing to do is eat right.Start out small. You don't want to strain youre muscles.
Jamie: Without suffering there would be no compassion.
Landon: Yeah, well tell that to those who suffer.