ryan ferguson workout
The first one is simple but effective as hell. Will Not Eating Carbs Before Bedtime Boost Your HGH? Getting to the point where I could take care of myself, it was evident form the very beginning that it was going to be absolutely necessary. "How do I get there, man? Theyre respecting you and they want your help. Repeat. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. You stay by yourself. The Juarez Valley Merkin Challenge. Rotate to the other side. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. The goal is to work your way up so that you can complete 500 reps in an hour. Ryan Ferguson Fitness - Facebook Perform a straight leg raise as you normally would, but instead of stopping when your feet rise above your hips, keep going until your toes touch the bar. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. Thank you for taking the time to view my profile. If youre on the fence about buying any of Ryan Humistons programs, just do it. Basic Burpee. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. When its all said and done, youll have completed 210 reps. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. Prisoners all over the world have created highly effective strength-building routines they can perform in the tiny space of their cell or with limited equipment in the jail yard. Narrow/Wide Hand Placement. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. The most daunting thing about Ryan's workouts is the volume. Lets say for this example, youre going to do push-ups. When you turn up an ace, do 11 push-ups. In prison, getting ripped helped save Fergusons life and sanity. The only places you really interact are on the card table or on the basketball court. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. Just like you would be doing it in a gym with fancy equipment, you can do it at home or at a park with common objects. Prisoner Squat. You can make them more difficult by placing weighted objects in your lap. Pull-ups are a highly effective exercise that works a whole host of muscle groups, including the latissimus dorsi (the wing muscles on your back), biceps, traps, pecs, and forearms. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. From award-winning writing and photography to binge-ready videos to electric live events, GQ meets millions of modern men where they live, creating the moments that create conversations. I've had many clients start a workout but . If youre locked up for life, Im sure you could come up with another 50 variations. Ryan has 7 jobs listed on their profile. One month is not enough time to get a solid measure of the progress youre making but the workouts in these programs gave me some insane pumps and theres no doubt that if you continue with this training style beyond 30 days, youll make gains. Thats one rep. One-Arm Straight Leg Raise. I would walk the length of the 50-foot cell and back and do 25 push-ups. After, perform one squat for each card in the growing pile. Q&A: KEY HOME WORKOUT TIPS! Im sure you can find a bar somewhere to use. Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. Squat Jumps. Squat Variations Prisoner Squat. Bring your head down and forward by bending your elbows. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the day. Universal Nutrition Animal Stak Review | Natural Testosterone Booster, Follow This 10-Minute Stretching Routine to Get Rid of Back Pain, Marine Workout: Train Like 21st Century Soldier, What Is Strength and Conditioning? The rep scheme looks like this: So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. Strength+cardio in a single workout. I decided I was going to write out a one-page fitness guide for themyou know, stay hydrated, eat at the right times, do these ercises, do the right kind of cardio. Instead of just doing a full push-up, make it a Hindu push-up. For instance, once you can do 100 push-ups in a single go, start doing them with a clap, then add a behind-the-back clap, then start doing them on your fingertips, etc. Youll hit each body part once a week but you will be destroying it in that one workout with volume. The only change I made was going slightly heavier on the weight but I kept in mind Ryans principles about using a light enough weight that youre not sacrificing form or tension. Once completed, you will have done 380 push-ups. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. * Holding the first card, take a step forward to the second card. That is one rep. One-handed Pull-up. . How it works Let's reach your fitness goals . Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. Narrow/Wide Hand Placement. They had three Smith machines and generally only one was in working order. Begin by squatting down and picking up a card and moving to the next card. By clicking on these links, the price of any products will not be increased and will not affect the cost of any products your purchase. Ryan Ferguson Personal Trainer - Facebook * Take a step forward to the third card, squat down, and place one of the two cards in your hand on top of the card on the ground. As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon. Take an underhand grip with one hand and an overhand grip with the other. Squat Jumps. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. Return your body to the center and repeat on the opposite side. 745 following. Bend down and place your hands on the floor while keeping your arms and legs straight. Full Straight Leg Raise. Hello, my name is Ryan T. Ferguson. Think of it as a modern day video game. Proceed with this pattern until you've moved through all ten cards in the line. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarterthe smartest, realest, and most doable fitness guide you'll ever. SpotMeBro.comparticipates in affiliate marketing programs with carefully selected third-party affiliate programs and is a participant in the Amazon Services LLC Associates Program, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. You go in and people think you dont belong on that court; you belong on the other court. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. They have about twenty fid machines that people used. But even with them theyve never really played organized ball. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Thats not an excuse for not exercising. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, Podcast #875: Authority Is More Important Than Social Skills, Podcast #874: Throw a 2-Hour Cocktail Party That Can Change Your Life, 9 Mental Distortions That Are Sabotaging Your Social Life, Skill of the Week: Shuffle a Deck of Cards, Skill of the Week: Start a Fire in the Rain, Skill of the Week: Remove a Fish Hook From Your Finger, Podcast #883: The Naturalists Art of Animal Encounters, buy a pull-up bar that fits in your doorframe for $30.