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Thread: Prison workout

  1. Back To Top    #1

    Prison workout

    Be creative here. Can you come up with a good bodybuilding workout with no weights? Nothing but a bucket full of water with a handle and a rope.

    I need this for a friend of mine who is locked up.

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  2. Back To Top    #2
    MuscleMecca God
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    Re: Prison workout

    Push ups, sit ups, squats would be doable in the joint.


     


  3. Back To Top    #3

    Re: Prison workout

    Bucket full of water and a rope? Harsh.


     


  4. Back To Top    #4

    Re: Prison workout

    You can work your way to a one arm push ups, pistols, one arm chin ups by focusing on strength ( low reps and progressing to harder variations instead of reps)


     


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    Re: Prison workout

    1) one leg squats;
    2) one leg push ups;
    3) slow tempo crunches;
    4) push ups with the legs raised;
    5) hand stand push ups;

    Should be enough :) I highly doubt prisoners are allowed to have ropes in their cells.


     


  6. Back To Top    #6

    Re: Prison workout

    I've actually finished a training program called convict conditioning designed for people who wants to workout anywhere even in a prison. 6 basic exercises, push up, pull up, leg raise, squat handstand push up and bridge. I've worked my way to all the master level ( one arm push up, pistol squat, one arm chin up, v raises to hip pull overs and standing bridge and back to standing, however one arm handstand push up seems impossible, or it could probably take me 5 or more years of training to be able to achieve that.


     


  7. Back To Top    #7

    Re: Prison workout

    Great information. If I ever go to prison I'll be good. My friend will use this!


     


  8. Back To Top    #8

    Re: Prison workout

    I need to add something important tho... when doing body weight exercises, don't focus on the number of reps but on the progression instead. Instead of doing 50 push ups, work on getting 1 good rep of one arm push up instead or an easier progression, like 1 arm push up in an iinclined position. I was doing more than 30 strict pull ups before but I couldn't do 1 rep of 1 arm chin up until I focused my training on doing the harder progressions with very low reps ( max of 5 reps per set with lots of rest in between). If your goal is hypertrohpy then add more volume to your work out ( more sets but still low reps)


     




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