Well as I've said before I'm a real fan of body weight exercises combined with core work and iron. The creativity of BW routines is endless. I do alternate and combine routines because I find I loose some strength in the bench etc if I just do BW alone.
Today I took some stuff from a site and combined it with more stuff from here and ended up with a cool variation of the prison workout.
1. Start with the basic Burpee
a. Squat and put your hands on the ground.
b. Kick both your legs back
c. Now this is different. Use two bumbells as support for a pushup. Do 1
d. In the pushup position now do the renegade row.
e. Jump back to the squat position.
f. Now explode up and while you're jumping press the dumbells.
g. Repeat a few times while trying for 10 reps.
If you actually are in prison and don't have dumbells but you have a pullup bar try jumping from the squat to a pullup and back to the start. You could also add the windshield wiper move to your pullup and maybe a straight leg lift.
Maybe you could fashion a bar of soap into a dumbell.
Today I took some stuff from a site and combined it with more stuff from here and ended up with a cool variation of the prison workout.
1. Start with the basic Burpee
a. Squat and put your hands on the ground.
b. Kick both your legs back
c. Now this is different. Use two bumbells as support for a pushup. Do 1
d. In the pushup position now do the renegade row.
e. Jump back to the squat position.
f. Now explode up and while you're jumping press the dumbells.
g. Repeat a few times while trying for 10 reps.
If you actually are in prison and don't have dumbells but you have a pullup bar try jumping from the squat to a pullup and back to the start. You could also add the windshield wiper move to your pullup and maybe a straight leg lift.
Maybe you could fashion a bar of soap into a dumbell.