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Getting to the point where I could take care of myself, it was evident form the very beginning that it was going to be absolutely necessary. NASM Certified Personal Trainer. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Its pretty much identical to it. One Exercise a Day. The rep scheme looks like this: So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. What is Ryan Ferguson doing now in 2022? - TheNetline Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. To learn more, read our disclaimers & disclosure page. Return until hips are extended downward. Continue with Recommended Cookies. Make sure to get a good stretch in your back. Next time, instead of reps, do them for time. Handstand Push-up. 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. If youre locked up for life, Im sure you could come up with another 50 variations. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Burpee+Pull-up. Chin-up. Great! If you cant do more than one stinking pull-up, see our do more than one pull-up workout. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. 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. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. Facebook Twitter Instagram. He was exonerated in 2013. As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. You may remember Rocky doing these babies during his epic training montage. 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. I've had many clients start a workout but . Squat down until your thighs are below parallel. Thats the number one thing about working out, health and fitness, life in general. Break it out into however many sets that you want. Youre not downloading a PDF or getting a hard copy. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. This circuit consists of 20 sets. Variation is what sparks growth and helps you break through longstanding performance plateaus. Ryan Ferguson is now a SPARTAN! - NY Spartan Sprint (2014) During these decades behind bars, and often confined to isolation, Bronson has become a fitness fanatic, creating workout programs that require only his bodyweight and a few odd objects. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. You can buy a pull-up bar that fits in your doorframe for $30. Join Facebook to connect with Ryan Ferguson and others you may know. Squat down and pick up the first card. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Come up. Throw in one set in the morning before work andone set before going to sleep and youll bang out 100 burpees in a single day without breaking much sweat.