You’re-Being-Held-in-Grapple-Prison Workout
There may come a day where the minions of the overlord have captured you and left you to rot in a dungeon somewhere. Remember, you don’t have to give up, and certainly don’t have to get weak.
Here is a two day workout that, when done consistently, will get you super-hero strong—even though you’ve been confined to a small space:
Day 1: Level 1
Squat
Push-Ups
Aided Pull-ups
Handstand
Day 2: Level 1
180 Degree Jump
Front Lever
Back Lever
Elbow-Knee Plank
Day 1: Level 2
Squat Jump
Push-Ups
Push-ups on incline
Pull-ups
Handstand
Day 2: Level 2
180 Degree Jump
Front Lever
Back Lever
Elbow-Toe Plank
Day 1: Level 3
Squat Jump--single leg
Push-Ups
Headstand Push-ups
Pull-ups
Handstand (w/out push-ups)
Day 2: Level 3
180 Degree Jump
Front Lever
Back Lever
Walking Plank
Tips:
Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.
Don’t try and jump up to the next progression too quickly. Focus on your form. Performing each rep properly is what will get you strong and help you master the moves.
Perform no more than 5 reps per movement for up to 3 sets.
Strive toward performing the holds for 5 to 8 seconds per set.
Perform all sets of one exercise before moving on to the next exercise.
Always take at least one day of rest between workouts. This will get you strong and you will see amazing progress.