Ghetto/Prisoner workouts for begginers and building consistency

 First the easiest workout that you should start doing after you are able to do 10+ push ups and at least 1 pull up.

Requirements >10 push ups 1 pull up.

Day 1 Chest+triceps+abs:

Start off with wide grip push ups 3 sets of 12/10/8.
Followed by 3-4 sets of bench dips with feet on another bench 10-15 reps(really focus on form here) after which 1 set Negative dips shoulder width grip and end by shoulder width push ups(you will probably have to do them on your knees)1 high rep. set End the workout with crunches and leg raises sets and reps to your liking.

Day 2:Biceps and back:

10 sets of shoulder width pull ups with palms facing face or the way most people like to call them chin ups 10 sets of your max reps.If you are able to do just one you go like 10 sets of 1.As it gets harder start getting your hands closer it will make it easier.Switch to negatives when you can't do them anymore.Followed by biceps hammer curls 2 sets of 8-12 with a light dumbbell(If you do not own one i suggest buying they're really cheap or just do an easy pulling movement at shoulder width grip. Continue for the rest of the week have a rest day after 6 days of working out.

Requirements> 20 push ups 10 pull ups.

Day 1 chest/triceps/abs: 

Dips 3 sets of 8-12reps.(switch to negatives when you can't continue with good form) Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2 biceps/back: 

 2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 3 Super sets of:Dips 8-12 reps + 8-10 Wide grip push ups. 3sets of Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking. Day 2 3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.


Those workouts are to build consistency, strenght and gain muscle without weights so you can join the gym and be able to perform all of the exercises and it gives the opportunity of learning the importance of rest/form/nutrition before actually joining the gym.Which reduces the risk of injury and so on.I suggest eating a fast digestive carbohydrate meal and drinking at least a liter of water 1-2 hours prior to working out. Here are the three workout programs summarised.

Beginner:

Day1:

3 sets Wide grip push ups 12/10/8. 4 sets Bench dips with feet on a bench 8-12. 1 set of negative dips. 1 set of knee shoulder width push ups until failure. Crunches and leg raises to your liking.

Day 2:

10 sets of chin ups. 2 sets of lightweight hammer curls 8-12 reps.

Requirements> 20 push ups 10 pull ups.

Day 1: 

Dips 3 sets of 8-12reps. Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2: 

2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 

3 Super sets Dips 8-12 reps + 8-10 Wide grip push ups. 3 sets Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking.

Day 2 

3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.

All of those programs have been tested by myself and I suggest giving your self a rest day after 6 days of working out.

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What you should do when you are a complete beginner in fitness and bodybuilding.

How to gain muscle without weights:

In this post I'd like to talk about people that are complete beginners in the fitness industry or for people that just can't seem to find motivation to go to the gym, people have had little or no experience in the gym. You see many people telling you to start with a gym membership right off the bat, and I'm sure that some of you just can't find the motivation to go to the gym and see it like a "chore".Well guys in my opinion that's not the way to go.I did not start that way, and more than 10 people so far are trying to come to the gym right off the bat with me but it seems like their motivation lasts for a day.

Well what if I told you that all you need is a playground to get in shape and build muscle.

A place to do pull ups, dips and push ups.I'm 100% sure that every one of you has a playground near by or if not that just a pull up bar. Even if you can't do a single push up and/or pull up it doesn't matter.Do you know how I started?I was able to do 3 push ups barely and not a single pull up.And then i came by a video about "street fitness" and i decided eh i can do this let's try.And in a couple of months i was able to do 20 dips, 30+ push ups, 15 pull ups starting from 3 bad form push ups. Each and everyone of you can do it.It wasn't a chore for me it was fun and it still is.

By starting out with caliestetic exercises you will eliminate almost all of the excuses.

Almost every person that is starting out and asking me for advice starts slacking and making excuses.Well if you work out at home or in the playground 2 minutes from your house you won't have many excuses would you? An example plan for a complete beginner who isn't able to do any pull ups and a few push ups is:

Monday:

• Knee push ups 5 sets of 10-12 reps 2 sec. going up 2 sec going down.(If you are able to do normal push ups i suggest doing as many as you can and then switching to knee push ups)
• Followed by bench dips with legs on the ground 5 sets of 10-15 reps.

Crunches 3 sets of as many as you can followed by 3 sets of leg raises again as many as you can. Tuesday:

• Negative chin ups 3 sets of as many as you can.
• Negative pull ups wide grip 3 sets of as many as you can.
• Biceps hammer curls with a light dumbbell(If you do not have one i suggest buying maximum 5 kg they're very cheap).

Repeat for the rest of the week.
Sunday is rest day.

In comparison to the fitness programs you see on the Internet this may seem not enough but trust me it is.
I suggest walking/jogging after your workouts.

By the end of the first week you will start seeing results.

Note that this is a for complete beginners.Tomorrow I will post more advanced exercise programs that you can do without gym membership after which I will start posting gym workout programs.I suggest using YouTube for tutorials on any of the exercises listed in this post.

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Fitness goals and epic mix.

1. Sup ,this is covering my current state and my future goals.

I'm pretty satistified with my bodyfat at the moment.

Going to go to a lean bulk while doing intermittent fasting at the end of the summer.Pretty much my goals are to gain 2 kilos of lean muscle over the course of 8 months while staying under 15% bodyfat.And maintain after that in my opinion a lot of muscle on a young frame doesn't look very good.Gonna take some pictures and blog them next time i go to the gym.

(credits of the picture go to theshoupguy from bodybuilding.com)
The only supps i'm using are whey protein and a multivitamin.Green tea and fennel tea(to counter bloating).

Thinking of making video blogs aswell in the near future just need to get the hang of this thing first :)).

And As Promised.

>The mix<

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