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Exercises Movements, technique & proper execution

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Old 01-31-2005, 01:28 PM   #1
Chris Brogan...
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I can't remember whether it was really called the prison workout or what-not, but there was a post with a link here a short while ago showing great bodyweight-only workouts, or ones with little to no equipment. I'm looking around for some boot campy stuff to throw into my existing program. Any suggestions?

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Old 01-31-2005, 02:41 PM   #2
John Phipps
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I did the "prisoners workout" last week on my vacation. It is the 5 count burpee with a push up and a jump at the end.
1 squat down
2 kick legs back into push-up position
3 perform push-up
4 pull legs back to squat position
5 jump back up
That's 1 rep. I did a pyramid of 20, 19, 18, all the way down to a single rep in about 50 minutes.

Coincidentally, I was watching a show about prison life that week and they were filming out in the yard and two guys were doing burpees!
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Old 01-31-2005, 06:56 PM   #3
Eugene R. Allen
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I didn't know it was called the prisoner's workout but I have done that sequence with two pushups while in the army and that was called the 8-count pushup. In order to make it just a bit more challenging add a pair of dumbbells or kettlebells and a pullup bar.

Place a kettlebell in front of each foot. Squat down and grab the bells and do a clean and press. Lower the bells but keep hold of the handles, kick your feet back, do a pushup, bring your feet back up, jump up to the bar for a pullup and then drop back down to start over. No way you can keep up with John's rep scheme this least not for me. 50 minutes? My God John you're an animal.

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Old 01-31-2005, 11:38 PM   #4
Bryant Powers
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Chris, I think this is the site about prison workouts you are thinking of.
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Old 02-01-2005, 02:10 AM   #5
Lynne Pitts
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Wayne Fisher at is a great guy and has some excellent bodyweight programs. There are a couple of free ones on the site, and he sells a neat package with a bunch of workouts, which he demos and then calls out in the cadence (fast!) you should be working. Good stuff.
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Old 02-01-2005, 11:51 AM   #6
John de la Garza
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this is a more simplistic workout

just burpees
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Old 02-01-2005, 12:16 PM   #7
Ron Nelson
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I read here, or on a link from here about Death Row inmates at San Quentin doing sets of 15 burpees at either side of an exercise room (not allowed outside). They were given something like 20 min in the room and they would just do burpees. If you could do the 15 rep scheme, you would be left alone; anything less, you could be someone's "girlfriend.":blush:
Note to self: Practice burpees before starting crime spree.
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Old 02-01-2005, 04:59 PM   #8
Michael Pearce
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Or just avoid death row. But at least you know that since you have been doing CF you'll probably be able to out run and climb any cops, usless you meet Larry of one of his friends.
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Old 02-01-2005, 05:22 PM   #9
Payton Steel
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Or as we affectionately called it in boot camp, "8-count bodybuilders - BEGIN"!!! :rofl:
Jumping Jack 1-2
Squat 3
Jump out legs behind 4
Push up 5-6
Squat 7
Jump up 8
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Old 02-02-2005, 01:57 AM   #10
Christian Lemburg
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For bodyweight-only exercises, be sure to have a look at Ross Enamait's Underground Guide
To Warrior Fitness ( No-BS, lots of exercises and complete routines (very similar to Crossfit BTW, just no rings, no o-lifts, etc.).



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