The famous British criminal Charles Salvador (better known as Charles Bronson ) has been serving a sentence since 1974.
Over the decades spent in prison, Bronson managed to turn into a fitness fanatic. He created a training program that uses only body weight and a few foreign objects.
Extreme mode gave him almost superhuman strength: he says he can do 172 push-ups in 60 seconds, lift a pool table alone and bend the door of a steel prison cell with his bare hands. He recorded a large number of training videos from prison, and also set a record for push-ups per hour: 1727.
Bronson isn’t the only prisoner who has managed to develop impressive strength without access to a gym, nutritious food, or nutritional supplements.
Detainees around the world have developed highly effective exercises that they can perform in a small cell or in a prison yard. For strong men who go to prison, it’s not just about aesthetics and personal development – sport acts as a deterrent to attack and is essential for survival.
Benefits of warming up using only your body weight
You can do them anywhere. Don’t have time to go to the gym? Do you travel a lot? Arrested for 5-10 years? You can do this workout anywhere: bedroom, study, room, or solitary confinement.
It’s free. Don’t have the money to buy a gym membership or buy your own equipment? This is not an excuse not to play sports. With a few simple exercises, you can train all muscle groups for free.
Strength + cardio exercises in one workout. By increasing your pace and decreasing rest between sets and exercises, you can increase the intensity of your workout. This workout will only take 30 minutes.
Burpees are exercises for the whole body. This simple movement tests both your strength and your aerobic capacity.
To complete Basic Burpee, follow these instructions:
- Start in a squat position with your hands on the floor in front of you.
- Bring your legs back to a push-up position.
- Return your legs to the squat immediately.
- Jump up as high as possible from the squat position.
Do a regular burpee, but after your legs are in a push-up position, continue and do a full push-up.
Burpee with Indian push-up
Instead of a simple push-up, do an Indian push-up.
Burpee + pull-up
Stand under the horizontal bar so that you can jump to it. Perform a normal burpee, but when you jump, grab the bar and pull up. Repeat. Did you hear that? It was the sound of your dying soul.
Possible warm-up of a prisoner, a set of exercises
You have many options to create your workout. Combine the exercises to your liking.
If you still need a hint, here are some tips:
Deck of Pain
This is supposedly a favorite training session among the inmates, as they usually have a deck of cards on hand.
Take a standard 52-card deck. Assign one of the exercises (or one of the variations) to each of the four suits. Thus, you end up with something like:
- Clubs: Push-ups
- Spades: Pull-ups
- Diamonds: Squats
- Worms: Hanging Leg Raises.
Start drawing cards. The color tells you what exercise to do, and the number indicates the number of repetitions.
Finish with ten Burpees for a good mood.