Bodyweight Training | Prisoner Workout
|Main Goal||Build Muscle|
|Workout Type||Full Body|
|Program Duration||8 Weeks|
|Days Per Week||3 Days|
|Time Per Workout||30-45 Minutes|
|Equipment Needed||Barbell, Dumbbells, Bodyweight, Bodyweight|
|Recommended Supplements||Protein Powder, Multi-Vitamin, Fish Oil, Creatine|
"We won two World Wars with Pushups, Situps, and Jumping Jacks." Bob Wylie
Use your bodyweight and gravity to develop a strength foundation, improve neuromuscular coordination, and boost your work capacity. This program is perfect for any skill level because it can be scaled to increase/decrease difficulty.
Never half-heartedly perform an exercise. Complete all the reps as prescribed but be conscience of your exercise technique. The key with bodyweight movements is keeping form even as you fatigue.
Stay conscience of the rest periods. Resting too long or short will diminish the desired stimulus for the training session. Optimal technique paired with proper rest periods means you will be getting the most out of the program.
You will need access to a pullup bar for this program.
|Strength - Superset Exercises except Pull-ups|
|Bodyweight Reverse Lunge||3||10(E)|
|Full Plank||3||:30-45 sec.|
Lunges - Lightly tap your knee on the ground. Don't slam the ground with your knees.
Glute Bridge - Keep a neutral spine, don't let your low back arch.
Perform 3 Rounds of the Metcon Interval below. Rest 3-5 minutes after each round. Time/Rest are in seconds.
Perform the Burpee for 30 seconds then rest for 15 seconds. At the end of the 15 seconds, begin the squat jumps.
|Single Leg Glute Bridge||30 (E)||15|
|Plank to Push-up Plank||45||15|
|Alternating Reverse Lunge||30||15|
T Push ups - Perform 15 total pushups.
Glute Bridge - Don't let your low back arch during the movement.
Burpee - Don't flop like a fish on the ground. Be conscience of your movement patterns. Hinge at the hips and maintain a neutral spine from start to finish.
Bird Dog - DO NOT RUSH THROUGH THESE. Maintain a neutral spine and focus on the execution of the exercise.
Bear Crawl - Keep a neutral spine and tight core. Don't let your hips rise up or drop down. This is a controlled movement.
|Bear Crawl||15 yds||-|
|Rest 2 minutes then REPEAT | 3 total rounds||-||-|