You’re going to get a lot of fat burning from this routine even though you don’t need any gear. Get through your normal regimen on the first and third day and then do this special leaning cycle on the fifth day. This is going to be a one hundred repetition cycle that gets you lean and builds your muscles. Be sure you do these drills in order one after the other and don’t even think about taking breaks in between.

Keep in mind that the total reps for each drill don’t have to be done at one time. The important thing is to get through all one hundred repetitions without giving up.

One: Start with prison squatting, twenty repetitions.

Two: Continue with twenty reps of push-ups. Remember you don’t have to do them all at once.

Three: Jumping. Ten times or so will do. Jump ten times without breaking.

Four: Inverse Rowing. These are backwards push-ups also called Body weight rowing. Perform 10 repetitions.

Five: Follow the inverted rowing with the frontward lunge and do ten repetitions on the left and then ten on the right.

Six: Closed fist Push-ups. Complete twenty of these total even if you can’t do them at one time.

Seven: Perform five Chin ups. If you want you can do five more reps of the inverse row. Prison squatting is done with each hand in back of your noggin, much as you see prisoners do on TV.

As you keep the elbow on each side to the rear and pressing your blade together, perform squats, lowering yourself until your thighs are horizontally aligned with the ground.

Regular push ups require that you keep the body’s alignment throughout the movement.

You need to also keep the abs flexed and contract them while you do the push up You lower yourself at the elbows and then use your chest and tricep muscles for returning to start.