I Replaced My whole Workout with these 3 Prison Exercises, by Baron on YouTube. 11 min 28 s.
- Video length
- 11 min 28 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for two minutes with arm circles, shoulder rolls and 20 slow bodyweight squats. This prepares your joints before the harder pushing and squatting work.
Start with the Bronson pushup. Get into a pushup position with hands under your shoulders and lower your chest slowly to the floor.
Press back up with control and keep your body in one straight line from head to heels. Do as many clean reps as you can, then rest.
Move to the Tyson card squat. Stand with feet shoulder width apart and lower your hips back and down until your thighs are near parallel.
Drive through your heels to stand and squeeze your glutes at the top. Keep your chest up and knees tracking over your toes.
Finish with Hello Dolly. Lie on your back, lift your shoulders slightly and bring your knees toward your chest in a slow crunch.
Lower your legs with control without letting your lower back arch off the floor. Do steady reps and stop when your form breaks.
Run the three moves back to back with short rests, then repeat the round two or three times. Aim for 10 to 20 minutes total.
Tips and common mistakes
Keep your core braced during the pushup so your hips do not sag toward the floor.
If a full pushup is too hard, do the lowering half on your knees and push back up from there.
Stop the Hello Dolly when your lower back starts to lift, since that means your abs are tired.
Train these moves two or three times a week and leave a rest day between sessions.
Questions
Can I really build muscle with no equipment?
Yes, bodyweight moves like these can build strength if you push close to your limit and add reps or harder variations over time. Progress comes from consistent effort, not from machines.
How often should I do this workout?
Two or three sessions a week is a good start for most people. Give your muscles at least one rest day between sessions so they can recover.
What if I cannot do a full pushup yet?
Do the pushup on your knees or against a wall and focus on slow, controlled reps. Move to the floor version once you can do 10 clean reps.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
