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The Prison Workout?


From: The Mouth Of The MW Send Private Message Add Comment To Profile
Posted: 1/4/08 5:26 PM
Edited: 04-Jan-08
Primetime Fighting Championships
Member Since: 12/08/2003
Posts: 12331
 

Some prison inmates have nothing but a sink, a toilet, their bed, and a few square feet of space at their disposal. They need an exercise routine that can be done in a confined space without equipment. The "Prison Workout," as it was nicknamed by some people who saw prisoners without access to weights doing it, is designed to develop strength, endurance, speed, agility, and balance. It also produces gains in muscle, losses in body fat, and plenty of stamina. It is a total body and cardio workout.

The Prison Workout consists of one classic exercise, the "burpee." This exercise works your chest, arms, front deltoids, thighs and abs. The burpee is a six-count exercise:

1) Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one.

6) Stand straight up by straightening your legs and throwing your hands in the air over your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up.

The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees.

For most people, 20 sets will be too much to start with. In that case, pick a lower number of sets like 15 or 10 or even fewer for your first workout. Then add a set every 1-2 weeks until you reach your goal. In prison, doing 20 descending sets without stopping is the minimum to be considered a "man." If you can do 25 sets, you're considered to be pretty tough, and, if you can do 30 sets, you're considered a "stud." If you're doing other exercises in addition to this workout, do your burpee workout 3 times per week on cardio days.

If some of you who've read this far are thinking to yourselves, "This Prison Workout is too easy. I'm looking for a man's workout," try one of these advanced variations of the basic burpee.

1) If you have access to pull-up bars, at step 6, jump up and do a pull-up. That will add 210 or more pull-ups to the workout.

2) Place dumbbells on the floor. Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the dumbbells to your shoulders, press them overhead, and then set them back down for the next repetition. In other words, add an overhead press to each burpee. Be sure to use the solid, hexagonal dumbbells rather than the adjustable kind.

By itself, the Prison Workout will strip fat from your body, add muscle, and build stamina. Alternate it with a weight training routine, and you may be mistaken for a Greek god, or, at least, for an ex-convict.


From: Fabes 153 The total sum of your votes up and votes down Send Private Message Add Comment To Profile
Posted: 1/5/08 2:31 PM
Edited: 05-Jan-08
Member Since: 01/01/2001
Posts: 24278
 
If you and I shared a prison cell, you'd be wearing lipstick and have a mop on your head.

From: Sir Lawrence Send Private Message Add Comment To Profile
Posted: 1/5/08 4:18 PM
Edited: 05-Jan-08
Member Since: 12/21/2006
Posts: 1193
 
I have always wondered about how guys in prison get in the kind of shape they do but more from the nutrition angle. They obviously don't get any supplements and the food that they eat is not optimum. I dought they drink a gallon of water everyday and eat healthy at all.

From: Last Don 54 The total sum of your votes up and votes down Send Private Message Add Comment To Profile
Posted: 1/6/08 12:25 PM
Edited: 06-Jan-08
Member Since: 01/01/2001
Posts: 7576
 
Oh, so forced butt sex is no longer the measure of manhood in prison?

From: ILVQLOS Send Private Message Add Comment To Profile
Posted: 1/6/08 1:27 PM
Edited: 06-Jan-08
Member Since: 01/01/2001
Posts: 419
 
Hey bro, thanks for the input. We've been aware of this method for years here. Where have you been? And only two variations on the basic burpee? We've discussed well into the tens and twenties. Very powerful stuff indeed, but very old news.

From: Lurken Send Private Message Add Comment To Profile
Posted: 1/8/08 4:01 PM
Edited: 08-Jan-08
Member Since: 03/02/2004
Posts: 4082
 
good workout. I have seen convicts on tv doing pull ups using towels and doing dips with arms on bunk and feet on a box. whatever it takes

From: Bry Bry Send Private Message Add Comment To Profile
Posted: 1/8/08 8:09 PM
Edited: 08-Jan-08
Member Since: 01/01/2001
Posts: 8555
 
sir lawrence-i hate to bring out the dirty word but i will..GENETICS is why many of the inmates(mostly black) look like they do...i mean, i watched a docu the other night and these black dudes were about 210 shredded, and they were all putting up very impressive weight..u know damn well most of them pay no attention to theitr diet and that they dont manage their sleep paterns etc etc...im sure they lift hard but so do many others and they look nothing like those inmates..

From: YumYumPandaburger 38 The total sum of your votes up and votes down Send Private Message Add Comment To Profile
Posted: 1/9/08 2:53 AM
Edited: 09-Jan-08
Member Since: 07/28/2006
Posts: 4794
 
"I have always wondered about how guys in prison get in the kind of shape they do but more from the nutrition angle. They obviously don't get any supplements and the food that they eat is not optimum. I dought they drink a gallon of water everyday and eat healthy at all. " The fact that they have nothing to do but train, eat and sleep all day long might be a huge factor. Rest might be the best "supplement", and the one that most working people with responsibilities in daily life (kids, family, ...) don't get enough of..

From: Bry Bry Send Private Message Add Comment To Profile
Posted: 1/9/08 5:46 PM
Edited: 09-Jan-08
Member Since: 01/01/2001
Posts: 8575
 
^^guys, it doesnt nmatter if you lift weights all day..there is window you have for an optimum workout, and anything over that is counter productive..you can stimulate growth in an hour or less and anything over that is ppointless...that saying of 'they lift all day long etc etc' just doesnt work in this scenario...its genetics..

From: Taku 145 The total sum of your votes up and votes down Send Private Message Add Comment To Profile
Posted: 1/9/08 8:51 PM
Edited: 09-Jan-08
Member Since: 01/01/2001
Posts: 3962
 

Also...counter to what many may think guys in prison can get their hands on almost anything if they are well connected. This includes drugs like Anabolics as well as other drugs.

Not saying all convicts have access to what ever they want at all times, just that things can be had...for a price.

TAKU


From: Seul 17 The total sum of your votes up and votes down Send Private Message Add Comment To Profile
Posted: 1/9/08 10:31 PM
Edited: 09-Jan-08
Member Since: 09/18/2002
Posts: 922
 
Lifting all day might not be that productive, but having all day to lift certainly is. No other demands on your time and energy.... not to mention they have more incentive than the average joe to be strong and in shape.

From: FlashGordon2002 Send Private Message Add Comment To Profile
Posted: 1/10/08 2:21 PM
Edited: 10-Jan-08
Member Since: 05/23/2002
Posts: 15609
 
1) I think some guys in prison can sneak in steroids, supplements, etc. I don't know how they do it but I suspect that it's possible. 2) I read somewhere that prisoners have elevated testosterone levels compared to the average on the outside. Whether those elevated testosterone levels are what got them sent to prison in the first place or whether those testosterone levels resulted from being in a prison environment is another question.

From: Lurken Send Private Message Add Comment To Profile
Posted: 1/10/08 3:54 PM
Edited: 10-Jan-08
Member Since: 03/02/2004
Posts: 4116
 
There diet is pretty good. they get 3 squares and quite a bit of milk. Their folks can send them cookies power bars and shit unless they are in ad seg. They have pretty regular sleep patterns, naps too. In Texas they get some pretty good protein and produce. the Tx prison system is pretty well self sustaining they have their own ranches (Beef,chicken) and farm fresh produce. I have known some to come out looking very healthy and fit.

From: HULC 52 The total sum of your votes up and votes down Send Private Message Add Comment To Profile
Posted: 1/10/08 8:18 PM
Edited: 10-Jan-08
Member Since: 01/01/2001
Posts: 2136
 
Scuks that i have to eat overly processed crap then. Maybe i should get myself sent to prison...

From: Lurken Send Private Message Add Comment To Profile
Posted: 1/11/08 10:53 AM
Edited: 11-Jan-08
Member Since: 03/02/2004
Posts: 4131
 
^^^^ you could come out ripped and chicks dig the convict staus too.

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