Oct262016

The Real Way to Lose Weight and Get in Shape – Part 3: The Workout

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I have done it all when it comes to weight training: weights, P90X, Insanity and calisthenics. I have belonged to gyms, bought weights, bought exercise bands and yoga mats. I have spent thousands trying to make the perfect body.

But I wasn’t progressing the way I wanted. I could not do as many pull ups as I wanted. I wanted to be stronger and do things that would amaze and Olympic gymnast. So I started reading and trying to create my own routine. I finally found a book. It is called “Convict Conditioning” by Paul Wade. Basically, this book focuses on six workouts. You can do 3-5 sets for each workout a day. And it works. There are 10 steps for each workout and each should be done for one month (even if you are beyond the skill level). The tenth exercise is called the Master Step. It is the promised land of the exercise and should be the goal of your routine.

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I will go through each exercise ladder. But you should still buy the book because I will not talk about form.

The Push Up (Pecs, Arms)

  1. Wall Push Ups
  2. Incline Push Ups
  3. Kneeling Push Ups
  4. Half Push Ups
  5. Full Push Ups
  6. Close Push Ups (aka Diamond Push Ups)
  7. Uneven Push Ups
  8. 1/2 One-Arm Push Ups
  9. Lever Push Ups
  10. One-Arm Push Ups

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The Squat (Thighs)

  1. Shoulder Stand Squats
  2. Jackknife Squats
  3. Supports Squats
  4. Half Squats
  5. Full Squats
  6. Close Squats
  7. Uneven Squats
  8. 1/2 One-Leg Squats
  9. Assisted One-Leg Squats
  10. One-Leg Squats

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The Pull Up (Back, Arms)

  1. Vertical Pull Ups
  2. Horizontal Pull Ups
  3. Jackknife Pull Ups
  4. Half Pull Ups
  5. Full Pull Ups
  6. Close Pull Ups
  7. Uneven Pull Ups
  8. 1/2 One-Arm Pull Ups
  9. Assisted One-Arm Pull Ups
  10. One-Arm Pull Ups

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Leg Raise (Abs)

  1. Knee Tucks
  2. Flat Knee Raises
  3. Flat Bent Leg Raises
  4. Flat Frog Raises
  5. Flat Straight Leg Raises
  6. Hanging Knee Raises
  7. Hanging Bent Leg Raises
  8. Hanging Frog Raises
  9. Partial Straight Leg Raises
  10. Hanging Straight Leg Raises

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Bridges (Back, Spine)

  1. Short Bridges
  2. Straight Bridges
  3. Angled Bridges
  4. Head Bridges
  5. Half Bridges
  6. Full Bridges
  7. Wall Walking Bridges (Down)
  8. Wall Walking Bridges (Up)
  9. Closing Bridges
  10. Stand-to-Stand Bridges

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Handstands Push Ups (Shoulders)

  1. Wall Headstands
  2. Crow Stands
  3. Wall Handstands
  4. Half Handstand push Ups
  5. Handstand Push Ups
  6. Close Handstand Push Ups
  7. Uneven Handstand Push Ups
  8. 1/2 One-Arm Handstand Push Ups
  9. Lever Handstand Push Ups
  10. One-Arm Handstand Push Ups

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The beauty of this is there is no gym required. It can be done anywhere. Age is not an issue. I am 48 years old and am progressing nicely. And I feel stronger. This also does not take hours to complete. Just put in 30 minutes a day for six days a week. If you are hurting, do not be afraid to take a day off.

Again: BUY THE BOOK. There is a lot of information that I will not go through.

 

Photos courtesy of:
Wikipedia
www.beastskills.com
Fitness666
www.livestrong.com
Al Kavadlo
www.pancakewarriors.com
Alex Zinchenko’s Rough Strength

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