Solitary Fitness - The Ultimate Workout From Britain's Most Notorious Prisoner

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They’re not there for flashing off by showing a six-pack, they’re there to help ward off all sorts of diseases. Just image it; if you put the time into working out at home, you can emerge from the quarantine cocoon like the beautiful butterfly bro that you are. You need to do these sorts of exercises simply as it’s all-round fitness; it pushes you, you’ll be puffing and panting and sweating, but it’s all for your own benefit, so don’t cheat: do it and enjoy it.

Back in 2002, Bronson released a book entitled Solitary Fitness, revealing the inner-workings of his bodyweight exercises, jail workout regime and diet. If I’ve no towel or shirt (often I will be in solitary confinement and have nothing, just a bare cell), I still do it with my fingers entwined, pulling hard and then relaxing, it’s the same principle. Although it’s not something I can personally follow or recommend, it was interesting to see his plan for those of us on the outside. Charlie is a natural entertainer and has a conversational style of writing that makes for a pleasurable read.With an extensive background in the media industry, he specialises in feature writing, lifestyle and entertainment content. I’m 5ft 11in, I weigh 220lb and I feel as strong as did when I was 21 … There’s something deep inside me that pushes me on. Before completing the workout I was skinny and not very strong, but now there has been significant muscle growth in my arms, chest, etc. Due to his incarceration, Charlie has found ways to turn anything he can get his hands on into gym equipment.

So, how does someone who has spent 4/5 of their life in a 12 x 8ft steel box end up stronger and fitter than pretty much anyone on the outside? Just the thought of Charles Bronson alone in his solitary confinement cell pumping out star jumps is a strange vision, but don’t let the image fool you, star jumps are a great example of cardio and strength movements working together.Contract the sphincter muscles of the anus for a few seconds without straining (for those who do not know what this is, I would advise you to find out!

He wanted you to take responsibility for your actions and start your fitness journey as soon as you started the book.

One of the most basic exercises in the prison workout guide, dips are a highly effective way to build chest muscles. When writing this book, Bronson assumes the reader has the freedom we used to enjoy, but now we are indefinitely living like Bronson in solitary confinement. My final thoughts on the book; It works well as a source of entertainment and motivation, Bronson encourages you to enjoy your workouts.