Hey everyone here's an at home (Prison) workout you can all do while away from the gym. Check out our Youtube channel to check out how to do many of the familiar exercises we do in your workouts. Also check out our Instagram page for other instructional videos.
Prison Workout
1. Body Weight Squat w/towel between legs- 15, 10, 8, 8 (roll a towel and place between knees, slowly squat down down while squeezing the towel)
1. Slow descent to vertical jumps- 8, 8, 8, 8 (slowly squat down then aggressively jump out of low position then land softly)
1. Jack Knifes- 12, 12, 12, 12 (lay on back with arms and legs straight, then bring hands and feet together) https://www.youtube.com/watch?v=-4wSVuGTcKU
1. Push-ups to T- 10, 10, 10, 10 (start in a push-up position, do a push-up, rotate one arm up and reach for the ceiling) https://www.youtube.com/watch?v=1CYd6a90F0A
1. Single Leg Pistol Squat- 8, 8, 8, 6 (stand in front of a couch, bench, or dining chair, reach out with both arms, reach out with one leg, slowly squat down with one leg and sit, stand up with both legs and repeat) https://www.youtube.com/watch?v=QdWTaJ5YQPM
2. Floor Leg Lifts- 12, 12, 12, 12 (lay on floor, arms flat on your sides, tighten abs and press lower back against floor, bring feet to ceiling while keeping legs straight)
2. Pull-Ups if possible- 12, 10, 8, 6 (if you don't have a pull-up bar at home you can use your dining table- see video link, you can also put a sturdy broomstick on top of two chairs. PLEASE BE CAREFUL!) https://www.youtube.com/watch?v=OYUxXMGVuuU
2. Shoulder Touches from a push-up- 16, 16, 16, 16 (start from a push-up position, keep abs and glutes tight, bring one hand across torso and touch opposite shoulder) https://www.youtube.com/watch?v=5HlVYkCrQbg
2. Supermans- 12, 12, 12, 12 (lay face down on floor, start with legs straight and arms bent at 90 degree angles, at the same time squeeze shoulder blades together and squeeze the glutes, arms and legs should come off the floor are the same time) https://www.youtube.com/watch?v=zalgF6oou4E
2. Isometric Glute Bridge- Hold bridge for 40 seconds + 8 reps x 4 sets (lay down on floor, bend legs and bring feet close to glutes, legs should be at about a 90 degree angle, squeeze glutes and bring hips up while keeping the rib cage down and hold that position, after the hold do 8 reps without the hold) https://www.youtube.com/watch?v=EEtd0uY-bMw
Stay healthy,
Jacques