convict conditioning. Body weight fitness program with a starting point for anyone. (bodyweightfitness)

submitted ago by 22trilionAsecond

Most body weight plants are too much like cardio. Not this one.

PDF link 1

PDF link 2

image of all movements

Routine in simple text format.

Day 1 : Push-ups and leg raises

Day 2: Hand stands and bridges.

Day 3: Pull-ups and squats

With Rest days where needed.

If you don't have access to a gym add in some calf and grip workouts. As well as some some lateral leg exercises.

Can you do any of the final movements in convict conditioning:

Pistol squats with popper form and without holding somthing.

1 arm push-ups, feet together not wobbling, all the way down.

1 arm pull-ups, No wobbling

stand to stand bridge

1 arm hand stand

20 reps of straight leg, leg raises.

DH45 ago

Man, I really suck at pistol squats. Wish I could build up that balance again.

22trilionAsecond ago

you can.

do pistol squats where you either hold a light weight or hold on to something like a table or door frame. After a few weeks of that you should be able to do a single pistol squat with out assistance.

IF you have been there before if will not take long to get back there.

The_Duke_of_Dabs ago

First page Ive ever saved. Thanks, Goat. 'Preciate it.

22trilionAsecond ago

Good luck and and I hope you enjoy it.

If nothing ells Focus on proper form

Be consistent and remember that rest days, sleep, water and food are as important as the workout.

It feels amazing when you do your first perfect rep from the next stage up. My first pistol squat and supported 1 arm chin-ups were amazing.

Start where you should not where you want to. Its ok if you cant do 30 perfect diamond push-ups. you will get there.

22trilionAsecond ago

Doesn't sound like it will be easy. If you can grow old with out fucking up your posture thats a win for me.

I am only young but found my joints hurt when I was on a vegan diet. I don't have any pain now that I eat loads and loads of meat. I hope you find something that helps.

22trilionAsecond ago

Yep you will hurt yourself if you do a harder movement that you should.

most people cant do 50 kneeling push-ups so really they shouldn't even do full push-ups.

If the average person tries to do a 1 arm push-up they will hurt themselves.

The first one I got was leg raises then pistol squats. I can nearly do a 1 arm chin-up. I am making progress with hand stands but a 1 arm hand stand seem like a long way a way. I am making nearly no progress with bridges. I need to do more bridges.

So where are you on that scale.