Once youve got your desired weight, simply squat. Ryan has chosen a theme for each week, keeping with his dark sense of humor. Prison Workout: The Jailhouse Strong Routine - Bodybuilding.com Slowly bend your elbows and lower your inverted body towards the ground. 1. One Exercise a Day. Do one bodyweight squat. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . ; Thats the number one thing about working out, health and fitness, life in general. 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. 12,172 likes. All rights reserved. "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. I used to wonder why guys wouldnt use the time in there more. Hang two towels from your bar and grip one in each hand. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Slowly bend your elbows and lower your inverted body towards the ground. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Throw in one set in the morning before work andone set before going to sleep and youll bang out 100 burpees in a single day without breaking much sweat. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. https://www.youtube.com/watch?v=9PbrdapxU7E. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. To revisit this article, visit My Profile, thenView saved stories. Since then, I dont think Ive missed one of Ryans videos. Ryan Humiston currently offers five different programs to choose from: The garage gym and full gym programs are both a body part split, meaning youll train one muscle group per day. Ryan has 7 jobs listed on their profile. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Your hips will now be near your hands. I had no friends. When you turn up an ace, do 11 push-ups. I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). Your email address will not be published. Towel Straight Leg Raises. Mike Tyson Squat Workout Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: * Line up ten cards facedown in a straight line on the ground with 4 in-between each card. Pull your head to one side of the bar for one rep, and then to the other side of the bar on the next rep. Narrow/Wide Grip. 54.7K followers. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Burpee+Pull-up. By simply adjusting the placement of your hands, you can emphasize different muscle groups. You can monitor your progress using this setup and youll get periodic email reminders and updates. Its pretty much identical to it. Just like you would be doing it in a gym with fancy equipment, you can do it at home or at a park with common objects. You can adjust your grip width to focus on different muscle groups. Then I did seated rows. They know that you have the exact same tools as they haveI dont have any more weights than you have. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Mike Tyson Squats3. Do this twice, preferably without resting between squat sequences. Its free. I would also do dips on a half-wallkind of like youre climbing over a fence. There are century sets where you're doing sets of 100 reps. And there are rest-pause sets and drop sets. Its only 30 days, so dont expect a big change in your physique fizeek in that time but you can use what you learn from these programs as you continue with your training. Forget shoulder presses. 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. Prison Muscle: taking cues from the incarcerated for building size Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? Burpee With Hindu Push-up. The Prison Workout: Building Muscle Anywhere - Old School Labs Is it true that inmates lift weights all the time? By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. Think of it as a modern day video game. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. 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. Once youve got your desired weight, simply squat. Get started. One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. In the garage program, its all dumbbell, barbell, and bodyweight exercises. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. 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. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. This isnt about getting stronger or losing weight. Just one simple movement tests both your strength and aerobic capacities. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level. The Jailhouse Method is a descending order of repetitions. Great for HIIT. When its all said and done, youll have completed 210 reps. Ryan Ferguson Fitness - Facebook It doesn't matter how many sets you break this up into, just try to . Straight Leg Raises. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. Instead of just doing a full push-up, make it a Hindu push-up. Squat down until your thighs are below parallel. There are 300 people in the housing unit, you all go out to the ercise yard. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Kids Workout Exercise at home with Ryan!!! Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. That was the sound of your soul dying. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. 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. There was a fifteen- to twenty-foot area where they had all the weights. Mike Tyson Squats 3. Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. Products are not intended to diagnose, treat, cure or prevent any disease. No problem. Squat Jumps. Bent Knee Leg Raises. If you are doing dips at home on a chair, put your feet on something thats slightly higher than your chair and you can do decline dips. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. They have about twenty fid machines that people used. Start with the basics and gradually add more variations and other elements. To perform a basic burpee, just follow these instructions: Burpee With Push-up. . Ryan Ferguson is now a SPARTAN! - NY Spartan Sprint (2014) Lunges are another popular option because they target the quads and glutes without requiring much space. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. It doesn't matter how many sets you break this up into, just try to . When your feet are back on the ground, immediately sink into another squat and jump again. I always start with a compound move two. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. Squat down again and pick up the top card. Ryans program is built into his website. By training one muscle group, I really mean youll isolate and destroy it. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Is everybody jacked? And that was it. You can make them more difficult by placing weighted objects in your lap. I just got out of prison after 10 years for a crime I had nothing to do with.