PUNISHER WORKOUT: 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