How did you work out? This is a 20-set workout (modified to 10 here), featured in the book Jailhouse Strong. Do the following sets and reps1st set x20 Merkins2nd set x1 Merkin3rd set x194th set x25th set x186th set x37th set x178th set x49th set x1610th set x5Modify as needed. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. . As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Ryan finds ways to sufficiently stress a muscle with whatever is available. Advance to the next card. Eating clean on the road can be hard enough, but when you're spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine. I was in a cell block, I didnt see weights for eighteen monthsI was doing pull ups on the stairs, I was doing dips on my bed, I was doing push ups on the floor, I was doing sit ups, and I was running around a little cube, essentially. The burpee is the ultimate full-body exercise. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Place two towels over the bar and grip one in each hand. There are times when you're on business trips and away from the comforts of home. I would do it for one hour, I would do it for two hours. If youre on the fence about buying any of Ryan Humistons programs, just do it. I had no excuses. How it works Let's reach your fitness goals . Its pretty much identical to it. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. I was sitting my cell probably about eight months before I got let out. Are You Using the Best Training Frequency for Your Gains? If youre locked up for life, Im sure you could come up with another 50 variations. Dont have time to make it to the gym? * Squat once and pick up the first card. You can add cards as your strength and endurance increase. Get started. You might set up a system where every half hour, you perform 10 push-ups. The completion of this pyramid totals 100 pull-ups. Required fields are marked *. Does Cardio Burn Muscle? Now the fun part starts, you will now squat once to place the card you have in your hand on top of the other card and squat twice more to pick up each card separately. That was the sound of your soul dying. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. This serves as your interval rest period. The pyramid can be done in supersets with the Deck of Pain (see below), or it can be completed after. Its really rough. Greasing the Groove 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. Ryan Ferguson is a contestant on "The Amazing Race" Season 33, but he was in the public eye long before that when he was convicted of a murder he didn't commit. Bent Knee Leg Raises. Cover photo by Ryan Humiston. Basic Burpee. 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. Perform a straight leg raise while holding onto the towels. I used to wonder why guys wouldnt use the time in there more. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. Variation is what sparks growth and helps you break through longstanding performance plateaus. 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. Below Ive highlighted six main bodyweight exercises that work the entire body. Thats one rep. Add Weight. So you could have something like: Start drawing cards from the top. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. Ryan Ferguson Abs. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin.
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