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.