Treadmill
Track
Jump Rope
Shadow Box
Run Stairs
Mountain Climbers
Jumping Jacks
Burpees
Row Machine
Stationary Bicycle
Stair Stepper
Elliptical Machine
Cell Block-A: Day 4 Legs
Front Squats
Grip a dumbbell with palms facing upward. Lower your hips to break the 90 degrees plane at the knees. Maintain a strong spine with no round in the lower or upper back. Press through the heels to explode powerfully up to standing position.
Standard Squats
Place a bar across your traps and shoulders. Position your feet shoulder-width apart. Lower your hips to break the 90 degrees plane at the knees. Maintain a strong spine with no round in the lower or upper back. Press through the heels to explode powerfully up to standing position.
Straight Leg Deadlifts
Stand above a bar or two dumbbells placed on the ground in front of you. Stand with feet slightly closer than shoulder-width apart. Bend at the waist to grab the weight, maintaining a nearly locked position with your legs throughout the lift. Flex through the back, glutes, and hamstrings to raise your torso and lift the weight. Lower and repeat.
Lunges
Position a weighted bar across your shoulders and traps, or hold dumbbells on both sides of your body. Take a long stride forward. Bend at the knee to form a 90 degrees angle with the lead leg. Allow the back knee to bend and nearly touch the ground. Propel your front leg upward and return to standing position. Switch legs and repeat.
Standing Calf Raises
Place weighted plates on the ground. Step onto the plates with the balls of your feet at a slight elevation, leaving heels resting on the ground. Position a bar across your shoulders and traps, or grip dumbbells on each side of your body. Flex and focus on your calves as you rise onto the balls of your feet. Lower to starting position, touching your heels to the ground.
Leg Extensions
Sit in an elevated position with knees extended over the edge of a flat bench or similar flat. Place and grip a dumbbell between the feet (or use a leg extension machine). Extend the legs at the knees, lifting the weight through isolation of the quad muscles.
Incline Raises
Begin by laying on the back, either at an incline or on a level surface. Grip the edge of a bench or an immobile object behind the head for control. Raise the legs to a pike position while simultaneously lifting the lower back to extend the body and legs high into the air. Lower the back and legs to starting position and repeat.
Incline Twists
Perform an incline raise, lying in an incline position or on a level surface. Keep the shoulders against the bench as the torso lifts. Simultaneously twist the abdomen to one side extending to the highest peak possible. Lower and repeat in the opposite direction.
Cell Block-A: Day 5 Arms
Standing Bicep Curls
Stand in an athletic position with knees slightly bent. Grip a bar or dumbbells slightly wider than shoulder-width in a comfortable position, palms facing up. Keep your shoulders back, chest up and open, and elbows tucked back. Pull the weight upward, hinging at the elbows.
Incline Bicep Curl
Sit at an incline bench. Grip a dumbbell in each hand on both sides of the body, palms facing up. Fully extend the arms down to reach the dumbbells toward the floor. Curl the dumbbells upward simultaneously, hinging at the elbows.
Hammer Curls
Grip a dumbbell on each side of the body, palms facing toward the body. Stand in an athletic position with knees slightly bent. Raise both dumbbells simultaneously, hinging at the elbows.
Skull Crushers
Lay face up on a flat bench with a bar or dumbbells gripped above you in an overhand grip. Bend at the elbows and lower the bar toward your skull. Stop the downward motion 1-2 inches from your forehead. Straighten the elbows to raise the weight back to starting position.
Flat Bench Triceps Extension
Lay with your back flat on a bench. Hold a dumbbell in one arm elevated directly above your chest. Hinge at the elbow, maintaining a packed and supported shoulder, and bend to 90 degrees. Press upward and return to start position.
Triceps Dips
Position your palms on the edge of a bench. Extend your legs in front of your body with the heels of your feet touching the ground. Place a weighted plate on your lap, or ask another inmate. Bend at the elbows and lower your body. Press upward through the palms and return to starting position.
Cardio: Knee Raise Crossovers
30 reps each side: 5 sets
Place your hands in push-up position on the floor or a flat bench with your feet at a declined angle on the floor. Maintain a straight plank posture through the body. Keep your shoulders back and your hips low with the core engaged throughout the exercise.
Cell Block-D: Gladiator School
“ABANDON HOPE, ALL YE’ WHO ENTER HERE”
Cell Block-D: Gladiator School
Orientation is over 10147-032, and we understand you took control of Cell Block-A. That’s over now. You’ve been transferred to D-Block for the remaining 8 weeks of your sentence inside The Convict Fit program. Welcome to Gladiator School. This is where you will learn to fend for your life and fight to survive. Killers and hard-core convicts surround you all day and all night. You have no hope of escape. Every moment of every day is life and death. No excuses exist here.
If you want to survive you must build yourself stronger day by day, set by set, and rep by rep.
The Law of the Jungle:
Inmates police themselves here. If you try to cheat your way through D-Block, the inmates will smell your weakness from across the yard. Don’t let them catch you slipping. They WILL check you during your 8-week program. Watch your back at all times and stay on point. You’re in gladiator school now.
Mandatory Rules: Cell Block-D
Cell Block-D has a ZERO TOLERANCE POLICY. Failure to adhere to the rules results in punishment: solitary confinement in THE HOLE.
Punishable Offenses:
Miss 1 workout in a week:
Punishment: Make up the missed workout on the next training day. Forfeit one rest day for that week. Add 25 Burpees to the end of your next workout.
Miss 2 workouts in a week:
Punishment: Make up the missed workouts