"Stronger, Faster, Smarter" Author Ryan Ferguson Talks About His New Book Typewriter Pull-up. And they had a volleyball court. One-Armed Push-up. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. If youre on the fence about buying any of Ryan Humistons programs, just do it. Ryan Humiston currently offers five different programs to choose from: The garage gym and full gym programs are both a body part split, meaning youll train one muscle group per day. Thats one rep. Add Weight. Return to the starting position and repeat. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. Proceed with this pattern until you've moved through all ten cards in the line. You get the point, right? Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. Theres a ton of volume in this one. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. A pistol squat is a one-legged full squat. Slowly bend your elbows and lower your inverted body towards the ground. Descend until your rear knee nearly touches the ground. When its all said and done, youll have completed 210 reps. To perform a basic burpee, just follow these instructions: * Begin in a squat position with hands on the floor in front of you. To revisit this article, select My Account, thenView saved stories. If you want a killer shoulder workout, look no further than the handstand push-up. Ha, I would make a workout partner out of the horse-sized duck, pets out of the duck-sized horses (so awesome), and I have Kathleen Zellner so there . By simply adjusting the placement of your hands, you can emphasize different muscle groups. Hanging Leg Raises This is a core blaster. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. And that was it. You can adjust your grip width to focus on different muscle groups. Once completed, you will have done 380 push-ups. Manage Settings Instead of just doing a full push-up, make it a Hindu push-up. My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. . I've just recently released a book about surviving prison and how to create your best body. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. "If I mess with this guy, its not going to be worth my time.". For 30+ more push-up variations, check out this post. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. We only recommend products we genuinely like, and purchases made through our links support our mission and the free content we publish here on AoM. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. It doesn't matter how many sets you break this up into, just try to . That really helps survive prison. While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. Return to the center and lower your body under control. Pistol Squat. "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Get ready to be sore. You may remember Rocky doing these babies during his epic training montage. Hindu Push-up. Anytime I walk by it, I crank out five pull-ups. Kids Workout Exercise at home with Ryan!!! - YouTube We and our partners use cookies to Store and/or access information on a device. It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. Prisoner Workout: Bodyweight Workouts | The Art of Manliness While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. Workout Jailhouse Method Reverse Pyramid for Lunges. NASM Corrective Exercise Specialist. What was the gym like in the maximum-security facility where you lived? Ryans push-pull-legs (PPL) program is designed to be done with 3 workouts a week for 60 days or 6 workouts a week for 30 days (advanced lifters). In 30 minutes, youll be done with your exercise for the day. From award-winning writing and photography to binge-ready videos to electric live events, GQ meets millions of modern men where they live, creating the moments that create conversations. When Ryan Ferguson was locked up in a Missouri jail from 2004 to 2013 after being wrongly convicted of murder, he started a routine where he focused on just one exercise a day. What if youre in a hotel? Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. Hang two towels from your bar and grip one in each hand. Once youve got your desired weight, simply squat. Each set descends by one repetition. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. . Another day I would do pull-ups. Burpees have direct transference to the realities of unarmed combat because they mimic the explosive process of transitioning between fighting on your feet and on the ground. Got a deck of cards?