Within military units, especially special operations, you’ll commonly hear the phrase ‘get off the X’. The X represents ground zero when engaged in combat or a fight for your life.
In the military, we were trained to do whatever it takes to get off the X quickly to reduce the risk of casualties and injuries.
However, while you’re on the X, your body needs to handle the stress and chaos of the moment.
Outside of the military, you can think of the X being a street fight, home invasion, or active shooter situation. Whatever the situation, your body needs to have the strength and stamina to deal with it, create space, and break contact (aka run). With strength comes confidence, and that may be just enough to get you through.
The purpose of this prison cell workout and some of the other workout routines I perform is self-preservation, longevity, and having the strength and ability to kick someone’s ass if they attempt to harm myself, my family, or those around me.
I’ve been a long-time proponent of bodyweight exercises and workout routines. They require little to no equipment and can be done damn near anywhere, even a prison cell.
For the following prison cell workout, you may need to adjust the sets and reps so as not to injure yourself and get the most out of the workout. Push-ups, pull-ups, and bar dips are three of the best bodyweight compound exercises, each targeting multiple muscle groups.
- Day 1
- Push-up workout (sets of 25 using various arm widths for a total of 200)
- Ab workout (200 reps, sets of 25): flutter kicks, crunches, sit-ups
- Day 2
- Dip bar workout (5 sets of 20)
- Ab workout (200 reps, sets of 25): flutter kicks, crunches, sit-ups
- Day 3
- Pull-up workout (Pyramid of 7 for a total of 49), use assistance bands if you can’t do any
- Ab workout (200 reps, sets of 25): flutter kicks, crunches, sit-ups
- Day 4
- Push-up workout (sets of 25 using various arm widths for a total of 200)
- Ab workout (200 reps, sets of 25): flutter kicks, crunches, sit-ups
- Day 5
- Dip bar workout (5 sets of 20)
- Ab workout (200 reps, sets of 25): flutter kicks, crunches, sit-ups
If you don’t have access to dip bars or pull-up bars, push-ups are king. I do 100 pushups twice a day as part of my workout routine. If you’re looking for a killer push-up routine, you need to give the Juarez Valley Pushup Challenge a hard look. It goes something like this:
- Set 1-20 Reps
- Set 2-1 Rep
- Set 3-19 Reps
- Set 4-2 Reps
- Set 5-18 Reps
- Set 6-3 Reps
- Set 7-17 Reps
- Set 8-4 Reps
- Set 9-16 Reps
- Set 10-5 Reps
- Set 11-15 Reps
- Set 12-6 Reps
- Set 13-14 Reps
- Set 14-7 Reps
- Set 15-13 Reps
- Set 16-8 Reps
- Set 17-12 Reps
- Set 18-9 Reps
- Set 19-11 Reps
- Set 20-10 Reps
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