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You will start this workout with a warm up of 3 exercises.
The first exercise is a Prisoner Squat. With your feet shoulder width apart, keep your elbows back (your elbows always have to be back for this exercise to be effective) and hips back. Squat down and up. Beginners can do a simple bodyweight squat with your arms straight out in front of you. Do these for 10 Reps.
The next warm up exercises are pushups, however, if you are a beginner, do kneeling pushups.
The last warm up is a stick up against the wall (shoulder blades together and up against a wall) or inverted rows with a bar. You can also use a rear deltoid raise to warm up the upper back and increase shoulder mobility.
Go through this warmup circuit 2 times with 8-15 reps depending on your fitness level. If you are a beginner, do 8 reps or even 5; whatever warms you up, but not too much.
Now we'll move right into the supersets. I havent used these exercises in any TT workouts before this, but they are all variations of exercises I do use.
Superset 1:
The first exercise in this superset is an Alternating 1-arm dumbbell press. You will not be able to use as much weight as you do for your 2 arm presses. Lie on the bench and press both arms straight up. Hold one arm at the top as you bring the working arm down. Do 6 reps per side.
Move immediately into a Deep Step-Up . With regular step ups, you are close to the bench and drive straight up, but with these you step back a bit, drop your hips deep and step up. Get your foot planted nice and firm on the bench and drop deep with your hips in the down position. You are using your glutes more on this one because you are in a lunge position. Do 8 reps per side. Make sure you do this on a non-slip surface so the bench doesnt get away from you.
Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Superset 2:
The first exercise in this superset is a dumbbell 1-arm squat press. You will hold the dumbbell at shoulder height, feet are shoulder width apart and squat down and press up as you come up from the squat all in one motion. Do this for 8 reps per side. Do all reps on one side and then switch to the other. Move immediately to the next exercise in the superset.
The second exercise is an elbow out dumbbell row. This is done just like a regular dumbbell row, except your elbow is in the out position.
Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Superset 3:
The first exercise in this superset is a dumbbell pullover. Its hard to train your lats without a pull-up bar, so these can be done instead. Lie down on the bench with your arms extended up, holding the dumbbell. While keeping your arms in this position, lower the dumbbell back and down to your ears, slow and controlled getting a stretch at the bottom. Do these for 8 reps.
The second exercise is a Turkish get-up. Use a low weight or no weight at all if you are a beginner. Lie on the floor, holding the weight straight up and that same leg bent. Pull yourself up while keeping your arm up and your leg bent until you are in the standing position. Move back down exactly the way you moved up, holding your arm straight up. Do these for 8 reps per side.
Superset 4:
The first exercise is a squat jump. Position your hands up behind your head in the prisoner position. Squat down and jump straight up. Do these for 6 reps.
The second exercise is a tuck-in pushup combo. Balance your feet on a stability ball, hands in front of you on the floor. As you curl the ball forward with your feet, you will do a push up. Come back up as you roll the ball back to the extended position. Do these for 12 reps back and forth.
Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Thats it for the weight training. If you have time and you want to do some interval training, you would finish that up now.
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This one made me sweat like a pig. Hahahaha... Love it!
aizan91 2 years ago
I think the Prisoner squat works the upper back.
Rsd79 2 years ago
I like it!
What does a prisoner squat do differently than a bodyweight squat?
ttayttay 2 years ago
nice thanks for this
CoasterChick22 2 years ago