Ho … lee … jeez.

I don’t know if it was watching Garlon Das workout that motivated me to do this, or listening to Mendre too much lately, but I put together a routine that is absolute murder (at least to me it was!).

Here are the disclaimers:

WARNING: Always consult your physician or licensed medical practitioner before engaging in any form of exercise. This website, its author, or any readers cannot be held responsible for any injuries sustained attempting this workout. By attempting this workout, you are in agreement that you cannot sue.

BEST PRACTICE – FORM: Always focus on good form. While speed is important in high impact cardio training, speed can be developed over time. Good form is essential for every rep of every exercise during every workout.

BEST PRACTICE – WEIGHT: The weights listed for this workout are what I used. Use a weight that is challenging to you, but not enough as to cause injury.

One final thought before you begin: I thought I could do it. I thought I could will my way through the wall without puking. I was wrong. I lost it during Circuit 4. Good luck!

Prisoner Workout

CIRCUIT 1 – Warmup – no rest between exercises

• Prisoner Squats – 20 reps
• Chin Ups – to fail (20 minimum, assisted if needed)
• Prisoner Knee Ups – 32 reps per side
• Lateral Chin Ups – to fail (20 minimum, assisted if needed)
• Prisoner Side Knee Ups – 32 reps per side
• Wide Grip Shoulder Pull Ups – to fail (20 minimum, assisted if needed)
• Wide Squat Dodge – 20 reps per side
• 1 minute rest

CIRCUIT 2 – Strength – no rest between exercises

• Plyo Prisoner Squats – 20 reps
• Chin Ups – to fail (20 minimum, assisted if needed)
• Surrender with Shoulder Press – 12 reps per side, 30 lb dumb bells (60 lbs total)
• Lateral Chin Ups – to fail (20 minimum, assisted if needed)
• Straight Leg Dead Lifts – 20 reps, 120 lb weight
• Prisoner Squat with Military Shoulder Press – 20 reps, 30 lb dumb bells (60 lbs total)
• Wide Squat Dodge with Cross Body Punch – 20 reps per side, 20 lb weight
• 1 minute rest

Circuit 3 – Cardio – no rest between exercises

• Fast Prisoner Squats – 50 reps
• Wide Jumping Jacks – 50 reps, 12 lb dumb bells (24 lbs total)
• Knee Ups – 50 reps, 20 lb dumb bells (40 lbs total)
• Scaction – 50 reps, 20 lb dumb bells (40 lbs total)
• Knee Tuck Jumps – 20 reps
• 1 minute rest

Circuit 4 – Core – no rest between exercises

• Prisoner Knee Ups – 32 reps per side
• Prisoner Side Knee Ups – 32 reps per side
• Hanging Ab Twists – 12 reps per side
• Knees to Elbows – to fail (12 reps minimum)