Advance to the next card. By simply adjusting the placement of your hands, you can emphasize different muscle groups. There were two or three cable machines. To perform the handstand push-up, assume a handstand position. Prisoners all over the world have created highly effective strength-building routines they can perform in the tiny space of their cell or with limited equipment in the jail yard. Repeat. Thats one rep. One-Arm Straight Leg Raise. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. Stay on top of your fitness goals with online personal trainer Ryan Ferguson. Im currently doing this program and love it. No pull-up bar? Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. You get the point, right? I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. If youre on the fence about buying any of Ryan Humistons programs, just do it. Why did you decide to the write a book about fitness? I told my dad, I told my girlfriend. Have fun moving your body and exercise together! Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. I used that time to write. 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. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. While you might not have access to a barbell, you can find odd objects in your environment that you can hoist up on your shoulders or hold in front of your chest. Kids Workout Exercise at home with Ryan!!! Locked up for 5-10 years? Prisoners all over the world have created highly effective strength-building routines they can perform in the tiny space of their cell or with limited equipment in the jail yard. Commando Pull-up. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. For 30+ more push-up variations, check out this post. Straight Leg Raises. One-Armed Push-up. If youre bored at home or at work, then this is the thing for you. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. Once completed, you will have done 380 push-ups. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. Chin-up. And thats similar to what you did in prison? Finish it off with ten burpees for good measure Juarez Valley Method According to the book Jailhouse Strong, the convicts inside Mexicos Juarez Valley Prison one of the worlds most dangerous prisons use the following rep scheme for their bodyweight workout. If youre looking for a little guidance, though, here are a few suggestions: Deck of Pain This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. A Guide for Everyone. 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. This circuit consists of 20 sets. Hanging Windshield Wiper. Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. Dont have time to make it to the gym? Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. 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. Theres a ton of volume in this one. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Did you hear that? 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. Each set descends by one repetition. When cons don't have access to the iron (as is the case in the California penal system), they train legs by putting a fellow inmate on their shoulders while doing squats. Its free. Get started. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. Leap up as high as possible from the squat position. What if youre in a hotel? The program costs $19.99 and a link will be sent to you when you purchase it. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands. A Juarez Valley 20 is performed liked this: With repetitions performed in descending order on odd-numbered sets, but in ascending order on even-numbered sets, it is easy to see how the Juarez Valley Method got its name. Family fun dancing and doing exercise for kids with Ryan's World! Flip the first card and do however many push-ups the card says. * Begin by standing over the first card, squat down and pick up the first card. Pull yourself up until your sternum is at the bar. Slowly bend your elbows and lower your inverted body towards the ground. ! To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. Over the last few months, he has released a boatload of videos documenting his findings as he ran each muscle group through exercises while hooked up to the EMG machine. Putting It Together: Possible Prisoner Workouts As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. Drive through the heel of your lead foot and extend both knees to raise yourself back up. But this didnt matter. But somehow Im achieving better results. Perform a straight leg raise while holding onto the towels. Step forward with one leg, flexing the knees to drop your hips. The next time, push yourself through one more set. I would do it for one hour, I would do it for two hours. Bent Knee Leg Raises. You can do the traditional pull-up or switch form at your discretion. Another day I would do pull-ups. . Now, itd be easy to take Bronsons claims with a grain of salt. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. One-Armed Push-up. Return to the starting position and repeat. There are entire routines to help you accomplish this Herculean feat (and perhaps well hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety.
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