4th of September, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squats with Calf Raises

My Fellow Convicts,

How’re you crazies doing today? Hoping you kicked some A out there with your workouts today, I know I sure did! Things are going smoothly with my meetup groups, I’m getting more comfortable, and most important I’m helping others become fit! What else could be more rewarding than that huh? I’m going to have to switch things up a bit though, as I’m losing the gains with regards to my own personal goals. I’m all for helping others, but when my personal goals start to slip I need to change things up a bit. I’m considering switching my routines to Tue / Thur / Sat or Sun. This will be twofold, as I’ll be able to devote all of my attention to my ‘students’ and I’ll still be able to progress with my goals. Working out is awesome, but its even more awesome when youve some goals to work towards … dont you think?

Leave me some awesome gains, or accomplishments you guys have achieved today, this week, this month … anything!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows on Rings

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1: Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips on Rings

Wide Grip L-Sit Pullups

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

Dips:

Set 1:

  • 9 Dips

Set 2:

  • 6 Dips

Set 3:

  • 5 Dips

__________________________________________________________________________

Legs: Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squat with Calf Raises


Set 1: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: One-Leg Romaian Deadlifts 

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts  ( Right )

Set 3: Bulgarian Split Squats With Calf Raises

  • 10 Alternating Back Lunges ( Left )
  • 10 Calf Raises
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 4: Full Body Squats with Calf Raises

  • 10 Full Body Squats
  • 10 Calf Raises

Set 5: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 6: One-Leg Romanian Deadlifts

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts ( Right )
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23rd of August, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Sandbag Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Had four people showing up today that I was ‘training.’ Was at a local school’s playground today. It’s so much fun working outside! I’m not sure how conventional gyms succeed when mother nature is so much more beautiful and nothing beats having fresh clean air and natural sunlight highlighting your workouts!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows using the Swings:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

 Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips – Both on Rings

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 9 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 9 Dips

Set 3:

  • 7 Dips

__________________________________________________________________________

Legs: Sandbag Full Body Squat with Calf Raises

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 10 Full Body Squats
  • 10 Calf Raises

12th of August, 2013 — Workout — Rows, Pushups, Negative Pullups, Dips, Alternating Back Lunges & Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Hope you’re all doing well, and progressing well. I’ve recently started a meetup.com group to help spread the word of Natural Movement & Calisthenics! It’s pretty exciting, and one of the first steps towards my goal of training individuals and progressing their level of fitness.

On that note, I created a routine for one of my buddies who joined me today. Hopefully the first of many, as he’s the drive, just lack’s the motivation and direction sometimes. I decided to do the workout I created for him today just to introduce him to how powerful and amazing Calisthenics can be for your body! Here’s what we did.

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows with Knees Bent:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1:

  • 10 Pushups

Set 2:

  • 10 Pushups

Set 3: Ladder’s

  • 1 Pushup
  • 2 Pushups
  • 3 Pushups
  • 4 Pushups
  • 5 Pushups
  • 6 Pushups
  • 7 Pushups
  • 8 Pushups
  • 9 Pushups
  • 10 Pushups
  • 11 Pushups
  • 10 Pushups
  • 9 Pushups
  • 8 Pushups
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Negative Pullups & Dips 

Negative Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 10 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 10 Dips

Set 3:

  • 10 Dips

__________________________________________________________________________

Legs: Alternating Back Lunges & Full Body Squat with Calf Raises

Alternating Back Lunges

Set 1:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 3: Two second pause at the bottom

  • 5 Alternating Back Lunges ( Left )
  • 5 Alternating Back Lunges ( Right )

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 5 Full Body Squats
  • 5 Calf Raises

14th of February, 2013 — Workout — Bicycles, Hyperextensions, Hello Darlings & Swimmers

Whats crack-a-lakin’ Convicts?

Today’s workout is in the Ladder style, which means its going to be brutal – Thanks Mark! I decided to mix things up a bit, and work on my cardio to begin with. It was super nice out and I know my trainer is going to work me until I puke once I get back the boxing gym, so I’m going to try and get my endurance back up so maybe I’ll be able to last two rounds to start with ( If I’m even able to hit mitts the first few times back )?

-B

Two Mile Run:

  • 15 min 05 sec

_____________________________________

Bicycles:

  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8 Bicycles
  • 7 Bicycles
  • 6 Bicycles
  • 5 Bicycles
  • 4 Bicycles
  • 3 Bicycles
  • 2 Bicycles
  • 1 Bicycle
  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8 Bicycles

_______________________________________

Hyperextensions ( Hands under chin, three second pause at top ):

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8 Hyperextensions
  • 7 Hyperextensions
  • 6 Hyperextensions
  • 5 Hyperextensions

_______________________________________

Hello Darlings:

  • 1 Hello Darling
  • 2 Hello Darlings
  • 3 Hello Darlings
  • 4 Hello Darlings
  • 5 Hello Darlings
  • 6 Hello Darlings
  • 7 Hello Darlings
  • 8 Hello Darlings
  • 7 Hello Darlings
  • 6 Hello Darlings
  • 5 Hello Darlings

_____________________________________

Swimmers ( Three second pause at the top ):

  • 1 Swimmer
  • 2 Swimmers
  • 3 Swimmers
  • 4 Swimmers
  • 5 Swimmers
  • 6 Swimmers
  • 7 Swimmers
  • 8 Swimmers

4th of January, 2013 — Workout — Let Me In’s & Let Me Up’s

Today’s workout is Ladder’s. One of my favorite workout routines, so I’m looking forward to todays workout. Had a long ass day, and am looking to reduce some stress.

-B

Let Me Up’s:

Damn my right bicep seems to not want to cooperate too much today. It’s burning, and almost a sharp pain in it – not a good sign. Might have to cut today’s workout a lil short.

  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 5 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 3 Let Me Up’s ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 1 Let Me Up ( Legs bent )
  • 1 Let Me Up ( Legs bent )
  • 2 Let Me Up’s ( Legs bent )
  • 3 Let Me Up’s ( Legs bent )

_______________________________________________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 10 Let Me In’s 

_______________________________________________________________________

Let Me Up’s ( Legs bent ):

Glad I stuck it out, and cranked out this second set. I had to keep my legs bent the entire time, but I’d rather do that than give up – I really wanted to! Just had to Stay Strong and persevere throughout.

  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 5 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 3 Let Me Up’s
  • 4 Let Me Up’s
  • 3 Let Me Up’s
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s
  • 1 Let Me Up
  • 1 Let Me Up
  • 2 Let Me Up’s

_______________________________________________________________________

Let Me In’s ( Palms up ):

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s

21st of January — Workout — Chinese, Close Grip, Wide Grip, Full Pushups & Dips

Hey Convicts,

Time for a super intense Push day. On the final stretch of the 1st Class You Are Your Own Gym program. Today is going to be the Ladder routine ( for a refresher, check out my Routines page ).

-B

Chinese Pushups:

  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups
  • 4 Chinese Pushups
  • 5 Chinese Pushups
  • 6 Chinese Pushups
  • 5 Chinese Pushups
  • 4 Chinese Pushups
  • 3 Chinese Pushups
  • 2 Chinese Pushups
  • 1 Chinese Pushup
  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups
  • 4 Chinese Pushups
  • 3 Chinese Pushups
  • 2 Chinese Pushups
  • 1 Chinese Pushup
  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups
  • 4 Chinese Pushups
  • 3 Chinese Pushups
  • 2 Chinese Pushups
  • 1 Chinese Pushup
  • 1 Chinese Pushup
  • 2 Chinese Pushups
  • 3 Chinese Pushups

___________________________________________________

Full Pushups:

  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 4 Full Pushups
  • 5 Full Pushups
  • 6 Full Pushups
  • 7 Full Pushups
  • 6 Full Pushups
  • 5 Full Pushups
  • 4 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 4 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 3 Full Pushups
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup
  • 2 Full Pushups
  • 1 Full Pushup
  • 1 Full Pushup

____________________________________________________

Close Grip Pushups

  • 1 Close Grip Pushup
  • 2 Close Grip Pushups
  • 3 Close Grip Pushups
  • 4 Close Grip Pushups
  • 5 Close Grip Pushups
  • 6 Close Grip Pushups
  • 7 Close Grip Pushups
  • 6 Close Grip Pushups
  • 5 Close Grip Pushups
  • 4 Close Grip Pushups
  • 3 Close Grip Pushups
  • 2 Close Grip Pushups
  • 1 Close Grip Pushup
  • 1 Close Grip Pushup
  • 2 Close Grip Pushups
  • 3 Close Grip Pushups
  • 4 Close Grip Pushups
  • 3 Close Grip Pushups

___________________________________________________

Wide Grip Pushups:

  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 7 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups

__________________________________________________

Dips ( Chair ):

  • 1 Dip
  • 2 Dips
  • 3 Dips
  • 4 Dips
  • 5 Dips
  • 6 Dips
  • 7 Dips
  • 6 Dips
  • 5 Dips
  • 4 Dips
  • 3 Dips
  • 2 Dips
  • 1 Dip
  • 1 Dip
  • 2 Dips
  • 3 Dips
  • 2 Dips
  • 1 Dip

27th of December, 2012 — Workout — Hanging Straight Leg Raises, Supermans, Bicycles & Hyperextensions

Time to beat up on the ol’ core muscles today.

I was going over the workouts for the day, and just wanted to note for the Supermans, there’s a three second pause at the top! Should make them so much more fun right?

Also not that today’s workouts are still Interval Sets. Two weeks of doing this style, I’m not sure if I like it more or not. Maybe its about equal to Ladder Sets, just in a different burn and all. Either way, as long as I’m working out I’m happy.

Freaking Supermans sure know how to work out the lower back like a champ! That last set made me shake and sweat like a mad man. Onto the Bicycles!

Havent dont a ‘traditional’ styled ab workout in awhile. Been doing the Hanging routines from Convict Conditioning for months now – Kind of felt good! I’m going to slow them down for the second and third set though, because I didnt even feel any sort of burn with the first set. I mean, I didnt just rush through them, I was focused and maintained good form throughout, just didnt do much for me I suppose. I think that if I slow them down, then I’ll get at least a little burn? Seemed to do it a bit. Not nearly as intense of a burn as the Hanging ab workouts, but I was able to get to the point of some sort of fatigue / burn doing them with a three – four second count.

Just like with the Supermans, I went back and checked out the description of the Hyperextensions, and it turns out that I was actually doing Supermans last week instead of the Hyperextensions! Oops. Ah well, essentially the same thing, but with the Hyperextensions described in You Are Your Own Gym, you’re supposed to put a blanket or a pillow under your abdomen as kind of a fulcrum. I may actually start using my Bosu Ball to do these guys next week. Regardless, using the towel, or whatever, these things shred your lower back – in a good way. I’m so happy I only have one more set of them, because I wasn’t so kind to my lower back growing up working on a farm. Never followed the advice of ‘ Lift with your legs ‘. Should make shoveling the driveway later super fun! haha

Well, kicked my own ass again today. Nothing like that feeling of complete exhaustion after a workout to know you’ve put in good work for the day – You guys’d better not let the little whiner creep up and convince you somehow to not put in a days workout!

If you’re struggling with motivation, drop me a line and I’ll get you back into gear!

-B

Hanging Straight Leg Raises

Set 1: 

  • 10 Hanging Straight Leg Raises

Set 2:

  • 10 Hanging Straight Leg Raises

Set 3:

  • 10 Hanging Straight Leg Raises

_____________________________________

Supermans

Set 1:

  • 12 Supermans

Set 2:

  • 12 Supermans

Set 3:

  • 10 Supermans

___________________________________

Bicycles

Set 1:

  • 12 Bicycles

Set 2:

  • 12 Bicycles

Set 3:

  • 12 Bicycles

___________________________________

Hyperextensions

Set 1:

  • 12 Hyperextensions

Set 2:

  • 12 Hyperextensions

Set 3:

  • 10 Hyperextensions