Convict Conditioning Beginner Method
Monday (Pushups & Leg Raises 2-3 Work Sets)
Pushup Series - Stage 1 - Wall Pushups:
Face a wall. With your feet together, place your palms flat against the wall. This is the start posi-tion (fig. 1). Your arms should be straight and shoulder width apart, with the hands at chest level.Bend the shoulders and elbows until the forehead gently touches the wall. This is the finish posi-tion (fig. 2). Press back to the start position and repeat.
Beginner: 1 x 10 Intermediate: 2 sets of 25 Progress: 3 sets of 50
Leg Raise Series - Step 1 - Knee Tucks
Sit on the edge of a chair or bed. Lean back a little, grip the edge of the seat with your hands,and straighten your legs. Your feet should be together with the heels raised a few inches from thefloor. This is the start position (fig. 61). Smoothly bring the knees up and in until they are approx-imately six to ten inches from your chest. Exhale as you draw the knees in. By the time the motionis complete, you should have exhaled fully and your abs should be tightly contracted. This is thefinish position (fig. 62). Pause for a count of one before reversing the motion and finishing againin the start position. Inhale as you extend. Your feet should follow a straight line backwards andforwards, and should not touch the floor until the set is completed. Keep the stomach tucked in atall times. Resist the urge to pump out reps quickly. As with all waist techniques, take extra breathsbetween reps if you need to.
Beginner: 1 x 10 Intermediate: 2 x 25 Progress: 3 x 40
Friday (Pullups & Squats 2-3 Work Sets)
Pullup Series - Stage 1 - Vertical Pulls
Find a vertical base you can hold on to. This base should be secure and allow you to grip it safely; a doorframe or high railings are excellent potential candidates. Stand close to the base-thetips of your toes should be between three and six inches out. Take hold of the object in a com-fortable grip. Ideally your hands should be shoulder width but any symmetrical position will suffice. This is the start position (fig. 41). Because of your proximity to the base, your arms will bewell bent. Now allow your bodyweight to shift back by leaning slightly. Extend your arms as yougo, until they are very nearly straight, and your body is angled diagonally backwards. This is the finish position (fig. 42). At this point you will feel a gentle stretch in your upper back, and possi-bly your arms. Pause momentarily before pulling yourself back to the start position, by contract-ing the shoulder blades and bending the arms simultaneously. Pause and repeat.
Beginner : 1 x 10 Intermediate: 2 x 20 Progress: 3 x 40
Squat Series - Stage 1 - Shoulderstand Squats
Lie on your back, with your knees well bent. Kick against the floor while pushing with yourhands until your feet are up in the air. As you reach this position, place your hands on your lowerback for support, whilst keeping your upper arms firmly on the floor. You will now be in a shoul-derstand position, supported by your shoulders and upper back, as well as the backs of yourupper arms. Remember to constantly support your weight through these areas and keep any pres-sure off the neck. Your body should be locked straight, not bent at the hips. This is the start posi-tion (fig. 21). Keeping your torso as upright as possible, bend at the hips and knees until yourknees touch your forehead. This is the finish position (fig. 22). Extend your legs directly back up,until your body is back in the start position. Repeat.
Beginner: 1x10 Intermediate: 2 x 25 Progression: 3 x 50
