Punisher Prison Bodyweight Workout

PUNISHER WORKOUT: http://www.buffdudes.us/blogs/news/25290561-punisher-prison-bodyweight-workout

This workout can be performed 3 times a week.

Rest times should be 30 - 60 seconds between sets.

Jumping Split Squats - 4 sets x 20 reps

How to perform: Get into a split squat position and using your leading leg, explode upwards pushing through the heel. As you reach an appropriate height, switch legs mid-air and land back into the split squat position, now on the opposite leg.

Muscles activated: Glutes, Quads, Hamstrings, Calves and Core.

Burpee - 3 sets x 15 reps (super set with mountain climbers)

How to perform: Start in a standing position. Squat down until your hands are flat on the ground. Kick your feet back and keep your arms straight, ending in a push-up position. Quickly return your feet back into the squat position. Explode upwards into the air, land and repeat.

Muscles activated: Glutes, Quads, Hamstrings, Core, Shoulders, Chest, Back...pretty much full body.

Mountain Climbers - 3 sets x 30 seconds

How to perform: Get into a push-up position (either flat on ground or elevated). Quickly pulling your knees upward to your chest one at a time in a reciprocal motion. Keep your core tight and shoulders in line with your hands.

Muscles activated: Core, Shoulders, Triceps.

One Arm Push Up - 3 sets x 5 reps (each side) (super set with diamond PU)

How to perform: Start in the push-up position. Increase the width of your feet for better stability and balance. Bring one arm to your side while the other will be doing the pushing. keep your shoulder in line with your hand. Bring your body down by bending at the elbow. Keeping your core tight push upward through the chest, shoulder and triceps until your reach the top position.

Muscles activated: Chest, Anterior Delt, Triceps, Core.

Diamond Push Up - 3 sets x 12 reps

How to perform: Start in the push up position. Bring your hand placement inwards until there is a diamond shape between both of your hands. Keep the shoulder blades back. Feet shoulder width apart. Bring your body down and push back up through your chest and triceps while keeping your body straight.

Muscles activated: Chest, Triceps, Anterior Delt., Core.

Handstand Press - 3 sets x 8 reps

How to perform: Find a stable wall. Stand close to the wall facing it. Bend down and place your hand flat on the ground. Kick your feet and legs up and over your torso until your feet land on the wall. Bend at the elbows, bringing your head to the floor. Immediately push upwards through your shoulders and triceps until your reach the top position.

Muscles activated: Deltoids, Triceps, Core.

L Sit - 3 sets x 10 - 15 seconds

How to perform: Start in the seated position with your legs out in front of you. Place the hands (preferably on a raised platform) on the ground. With the arms straight push the shoulders downwards until they're stabilized. Crunch the abdominal to keep the straight and elevated. Feeling every muscle in your body contracted, hold it for the set time.

Muscles activated: Core, Hip flexors, Quads, Triceps, Traps, Forearms

BUFF DUDES / FITNESS / PUNISHER PRISON BODYWEIGHT WORKOUT

Starring: Brandon, Hudson
Edited by: Hudson

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A Easy But Effective Program To Lose Weight After 30, 40, 50 and Above
Many people do not have any weight loss goals because they are not motivated. As luck would have it, there are a lot of enjoyable exercise options out there. You just have to find the ones that work for you. Read these tips, and you'll be on your way to successful weight loss.


Try working out with some music playing. If you have not done this before, it can be very motivating. One of the biggest advantages of music is that it makes you feel great. It motivates you to keep exercising and gives you a rhythm to follow. This allows you to take your mind away from exercise and make the overall experience more enjoyable.


Find a companion to work with, and you will be able help each other along the way as you try to lose weight and get healthier. You can have the fun of a workout buddy and the support of tracking your progress together. In addition, both of you can set up small competitions. Workout with a friend if you want your workout to go faster. You aren't focused on the workout but on the companionship, which means you are more likely to stick with it.


Workout video games can be a great investment. By treating your work out as a game, or utilizing a game that includes fitness elements, you can take your mind off of losing weight put yourself in a less intimidating state of mind. Get involved in the game so you do not realize how much effort your body is exerting. Your work-outs will go by quicker when your focus is on the game.


When you feel good about how you look, nothing will stop you from hitting the gym. Buy a few outfits that make you look, and feel, great. Make sure that the gym clothes you choose will inspire you to get out and visit the gym.


To avoid monotony, it is a good idea to change your fitness routine on a regular basis. Keeping a varied, interesting routine will help you stay focused and motivated. Exercising will start to be an activity you anxiously anticipate because you are excited to test a new workout method.


You should never hesitate to acknowledge, and reward, your own success. Pat yourself on the back and move on to the next level! Treat yourself to the finer things as a reward for your hard work.


You really can enjoy exercising. There is no need to make it a chore. Exercise offers tremendous opportunity for variety. Begin your new workout routine by following the advice in the article below.



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