Solitary Fitness - You Don't Need a Fancy Gym or Expensive Gear to be as Fit as Me

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Giving it three stars as I was quite surprised at how in depth it goes at points and I think there are someone genuinely good ideas within. I like how it is written and found it very interesting to hear about him putting it into practice in a 'cage'. Say what you want about CB, he clearly has strong determination and enthusiasm. A genuine thirst to learn about this stuff. 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. This is a simple addition to your bodyweight workout plan that is proven to keep you trim. Here’s how Charlie does it; What he says works, however. Before completing the workout I was skinny and not very strong, but now there has been significant muscle growth in my arms, chest, etc. This is a hard workout plan but not an impossible one. For a man who has such unbelievable feats of strength he does not expect too much; burpees, star jumps, squats, sit ups, press ups, they make up the exercises you undergo over the thirty day workout. Starting with a long list of supporters of the book, Charlie takes you through his 28 day process of fitness, and advises that Sunday is a day of rest. He further explains it in his usual humorous if serious wit, his way, cleanse, diet, cow punch, organ (the p**is and how to strengthen it), fat loss, oils (including how a certain oil is supposed to help with cancer), tips and extras. Start drawing cards from the top. The suit tells you what exercise you’re doing; the number tells you the reps. Face cards count as ten rep; aces 11. So if you drew the 5 of diamonds you would do five squats; if you drew the king of clubs, you do ten push-ups. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn.

Chin-up. Shift your hand into a chin-up position, and you’ll work your biceps more and train your lats in a different way. Also, if you follow the program, some days you'll have some very long workouts. And, I, for one, am lazy and the only way to get motivated to actually get off my ass is to know that I won't be working hard for more than 30-40 minutes. One-handed Pull-up. You’ll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. Stand up straight and hold an exercise band out in front of you at around chest height. Make sure your hands are shoulder-width apart.Tyson did this body squat routine while in prison; it doesn’t sound too hard but it’s a real killer: But, I think, using this book as your only workout guide isn't a good idea. There are much better alternatives out there such as convict conditioning. Why to limit yourself to resources of a prisoner when you are fortunate enough to live outside prison. Take a step forward to the fourth card, and repeat this process until you’ve made it through all ten cards. Prisoner Squat. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Squat down until your thighs are below parallel. Come up. That’s one rep.

The majority of the solitary workouts are isomeric holds which are understandable but not always used for the right muscle groups.Get in position by standing with your feet slightly wider than shoulder-width apart. Bend down and place your hands on the floor while keeping your arms and legs straight. You should look like an upside down human “v”with your butt being the point of the “v” and your head pointing down to the ground. Read this to know countless exercises for every body part(it even contains penis enlargement and erection strengthening exercises, colon cleaning, nose cleaning) that you never knew existed. Never the less it does contain some actual pretty good information on nutrition and why it's important to keep fit etc. I love that he stresses the importance of water intake, breathing and other health related thing you probably wouldn't expect. And although I find some of his information dated now (dairy for calcium? nah), he clearly is interested in proper health and not just looking good. I genuinely found his to the point no BS attitude hilarious too. If you can’t do more than one stinking pull-up, see our “do more than one pull-up” workout. It’ll have you cranking out pull-ups for reps in no time. Squats Add Weight. 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. Once you’ve got your desired weight, simply squat.