Prison Workout
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Infomercials suck. In particular, the late-night exercise "equipment" they hawk really gets me riled up. Adominizing-Thighblasting-Rowmastering-Six-Second-Ab crap. That's what it all is. Crap! Junky crap at that. If crazy crap-traptions (available in three easy payments) built muscle or burned fat then we would see them in every gym, not every living room. But wait, I have a better crap-free idea, exercises that are not only free but take very little time to do. So put down the phone, re-holster your credit card and check this out. |
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I have a secret the Infomercial jackasses do not want you to hear. Know what it is? The only thing that builds muscle or burns fat is -- you! You, exercising your body, daily, for the rest of your life. Do the work. That is the only routine that will give you permanent results. Oh wait. I promised some good news didn't I? Yiieee!
The good news is doing the work, exercising our bodies, takes just minutes per day and requires little or no special equipment. Treadmills, rowing machines and fancy gym memberships are luxuries (and often hindrances) in any fitness routine. In my opinion if someone is serious about getting into shape then the effort needs to start at grass roots. And there is no more basic way to begin shaping up than a good prison workout three times per week, combined with walking or some other aerobic exercise. It will build strength, tone muscle and burn fat.
So what is a prison workout? I call it a "prison workout" because it is inspired by the reality that many people behind bars have limited or no access to weight training equipment. Plus, saying telling your friends you got a fit body by doing a "prison workout" will impress them to no end I'm sure. Hehe. If the name does not appeal to you then try "desert island workout" or the "travel workout". Whatever the moniker, one simple rule qualifies an exercise as part of a prison workout and that rule is...
Rule #1: An prison exercise must be doable without the aid of specialized equipment. It must use only your own body weight or objects and props found around your cell (or your house or hotel room) for resistance.±
So how do to a prision workout? There are many variations. Mine mirrors a regular trip to the gym. I have separated my routines into general muscle groups. This is not a requirement, just my personal preference. I feel that working different muscle groups on different days gives them more time to recuperate. Also, I have included abdominal exercises in every group because our abs are strong muscles, heal fast and, therefore, can be worked frequently.
The following are my favorite exercises that meet the prison workout criteria. Over the next couple of weeks I will post some videos of how to do some of these exercises. Try to perform at least two sets of 12-15 repetitions per exercise. For a real burn double that. Do all reps slowly and precisely. Concentrate on your muscles, not the weight. See below for equipment substitution ideas.
NOTE: If you are just starting resistance training then please check with your doctor before doing any of these workouts.
Prison Workout - Exercise Routines
Chest, Shoulders and Triceps (Day 1)
Push-Ups (3-5 sets)
Dumbbell Presses
Bent-Over Lateral Raises
Alternate Front Arm Raises
Barbell Shoulder Shrugs
Sit-Ups
Standing Lateral Arm Raises
Tricep Dips
Crunches
Biceps and Back (Day 2)
Chin-Ups, Beam-Ups or Reverse Chin-Ups (3 sets)
Barbell Curls
Dumbbell Bicep Curls
One-Arm Wrist Curls
Forearm Curls
One-Arm Rows
Bicycle Crunches
Legs and Buttocks (Day 3)
Squats (dumbbell optional)
Lunges (dumbbell optional)
Floor Hip Extensions
Bridges
Floor Hip Abductions
Calf Raises (dumbbell optional)
Sit-Ups
Equipment Substitutions Ideas
Barbell: Broom stick, folding metal chair, drumsticks. Place weights in bags and hang from middle or ends.
Dumbbell (large): 1-Gallon Water Jug, bowling ball, heavy bookends, bricks.
Dumbbell (small): Socket wrench, 16oz water bottle, paper weight, trailer hitch.
Preacher stand: Edge of couch or mattress, TV tray.
Chin-Up bar: Any overhead bar or ledge that will hold your weight. A hook or opening through which you can feed a towel
I recommend some form of exercise at least six days per week. Three days of weight bearing, resistance workouts and three days of walking. However, if you are looking to lose weight then walk six or seven days per week, every week. Be sure to walk as purposefully and rapidly for 15 - 20 minutes. You can increase this time as you gain stamina, just be sure to keep doing your resistance training as well.
± I think it is important to eventually invest in a nice set of adjustable dumbbells. York and Cap manufacture quality, affordable fitness equipment. Also be sure to mix it up. If you do a prison workout for several months then try using free weights or machines or yoga. Try biking or swimming instead of walking. Whatever you do, keep it fun and interesting!