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Its pretty much identical to it. Return your body to the center and repeat on the opposite side. Line up ten cards facedown in a straight line on the ground with 4 between each card. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. Facebook Workout Jailhouse Method Reverse Pyramid for Lunges. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. When its all said and done, youll have completed 210 reps. His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands. It was good but I think Ryans training style is more conducive to a body part split. As he says in his programs, by any means necessary.. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. Squat one time each to pick up the three cards one by one. Thats one rep. One-Arm Straight Leg Raise. If you enjoyed the first full gym program, youll love this one too. 3 exercises. Rotate to the other side. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. Kids Workout Exercise at home with Ryan!!! - YouTube The short answer is creativity and repetition. We will modify for the final exercise. Push-ups are not only beneficial for building muscular endurance and explosive power, but they can be done in a number of variations that allow you to hit your muscles from unusual angles. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. They see that. Pull your head to one side of the bar for one rep, and then to the other side of the bar on the next rep. Narrow/Wide Grip. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. The results were great, so when he announced the release of his first 30-day program, I jumped on it. Get ready to be sore. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon. Bills post-draft depth chart: Where do rookies, free-agent additions Eventually, you can take off these training wheels and do a free-standing one. If youre on the fence about buying any of Ryan Humistons programs, just do it. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. When travelling, a towel under an open door serves to produce a stable base for wrapping your fingers around the top of the door and getting in some pull-ups. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Pistol Squat. The basketball game there is like street ball. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Ryan W. Ferguson - Wikipedia Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. Hanging Windshield Wiper. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. Ryan W. Ferguson (born October 19, 1984) is an American man who spent nearly 10 years in prison after being wrongfully convicted of a 2001 murder in his hometown of Columbia, Missouri.At the time of the murder, Ferguson was a 17-year-old high-school student. Do one bodyweight squat. When did you first realize that? And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. Begin by squatting down and picking up a card and moving to the next card. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. Hindu Push-up. I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. Squat down and place the first card on the second card. Eating clean on the road can be hard enough, but when you're spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine. In 30 minutes, youll be done with your exercise for the day. Between each set, walk 5-10 steps for a rest and then get back into it. Did you hear that? To perform the handstand push-up, assume a handstand position. I realized I had a table of contents. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. The Backed by Science Hypertrophy Program differs from Ryans typical body part split, instead introducing this 4-day split: He also makes a few small changes to the layout of the program, based on user feedback according to Ryan. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. I completed all 30 days of the full gym program and then went through it again. To get started, go to Ryan Humistons website and sign up with your email. Now squat down and place the other card on top of the cards on the ground. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. This circuit consists of 20 sets. Q&A: KEY HOME WORKOUT TIPS! Then squat down a second time to pick up the second card. 54.7K followers. They know that you have the exact same tools as they haveI dont have any more weights than you have. Family fun dancing and doing exercise for kids with Ryan's World! Towel Pull-ups. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. Stay on top of your fitness goals with online personal trainer Ryan Ferguson. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. He no longer demonstrates the workout in the video section. If you dont have access to that, monkey bars or even a tree limb at a park will work. It was really good because I could get on the court, and I know that my game is going to impress them and theyre going to respect that. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. So you could have something like: Start drawing cards from the top. Each workout, on average, has about 8 different exercises. That is one rep. One-handed Pull-up. All other photos are taken from the program. * Immediately return your feet to the squat position. Handstand Push-up. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Two decades before Ryan Ferguso n competed on Season 33 of The Amazing Race, he was arrested at the age of 17 for the murder of a man he had never met before. Place two towels over the bar and grip one in each hand. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Lunges are another popular option because they target the quads and glutes without requiring much space. For 30+ more push-up variations, check out this post. First, you buy the regular game, then you download the extension pack, then you get the download-only character, then you get the new skin for the downloaded character and you continue this cycle until you run out of money and self-esteem. bedroom, office, hotel room, or solitary confinement. You should look like an upside down human vwith your butt being the point of the v and your head pointing down to the ground. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level. Train with Ryan. Ryan has chosen a theme for each week, keeping with his dark sense of humor. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? If you have nothing but time your hands, do these workouts twice a day. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. 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). Why was that important? Thats it. You can monitor your progress using this setup and youll get periodic email reminders and updates. Lets say you chose to do 100 burpees by the end of the day. Its to grow muscle. There are entire routines to help you accomplish this Herculean feat (and perhaps well hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety. Take 10 cards out of your deck and place them on the floor about three to four inches apart. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. I also did it with the garage gym program. Your posture should remain upright, and your front knee should stay above the front foot. If these routines are beyond your current levels, keep track of how far you make it through the workout. If youre looking for a little guidance, though, here are a few suggestions: Deck of Pain This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Keep your sternum at the bar. Burpee Variations Basic Burpee. Finish it off with ten burpees for good measure. For face cardsjack, queen, and kingdo 10 push-ups. You may remember Rocky doing these babies during his epic training montage. Just one simple movement tests both your strength and aerobic capacities. The first one is simple but effective as hell. 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 program costs $19.99 and a link will be sent to you when you purchase it. The three workouts are 1. Rotate to the other side. "How do I get there, man? Theyre respecting you and they want your help. You get the point, right? Its almost like White Men Cant Jump. The long answer? I could see that I was in there by myself. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. And squatting once per card to set them down. They had a stairway and there was no backing to it. His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. According to the book Jailhouse Strong, the convicts inside Mexicos Juarez Valley Prison one of the worlds most dangerous prisons use the following rep scheme for their bodyweight workout. It doesn't matter how many sets you break this up into, just try to . Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. When your feet are back on the ground, immediately sink into another squat and jump again. But even with them theyve never really played organized ball. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. Ryan Ferguson Bio, Age, Height, Net Worth, Career, Relationships And we would all get different results. Hanging Leg Raises This is a core blaster. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Slowly bend your elbows and lower your inverted body towards the ground. Ryan ferguson. All rights reserved. Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. In the prison gym, if I cant get the Smith machine today and I cant do my squats, thats fine, Ill do body weight squats, but Ill do a hundred of them. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Once I got to prison and I started getting in better shape than everyone else, people can really respect that. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. I started watching Ryan Humistons videos a few years ago. Descend until your rear knee nearly touches the ground. Squat down again to place the first card on top of the second card. I would also do dips on a half-wallkind of like youre climbing over a fence. Squat Variations Prisoner Squat. Travel a lot? Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Burpee With Hindu Push-up. At this point, youll have no cards in your hand, and 2 cards will be one on top of the other on the ground below you. I was looking for different variations of triceps exercises that would allow me to isolate them and make them grow and I stumbled upon a jacked bearded dude who made dick jokes. "Stronger, Faster, Smarter" Author Ryan Ferguson Talks About His New Book Read our disclaimers & disclosure page to find out more. Thats the number one thing about working out, health and fitness, life in general. Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. In the garage program, its all dumbbell, barbell, and bodyweight exercises. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. The workouts change every week. Prison? When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. Stronger, Faster, Smarter : A Guide to Your Most Powerful Body If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. You can do the traditional pull-up or switch form at your discretion. Advance to the next card. Kick your feet back to a push-up position. A plyometric version of the squat to build explosiveness.