Start by facing a wall in a standing position.Basically, with a press-up, it’s all in the technique,” he says. Over the years, I have probably done billions of them, but each session gets better. Time: 60 seconds on each stretch/exerciseĪ Charles Bronson favourite, the handstand press-up is one of the more challenging exercises in the ultimate prison workout, but critically important. Touch your toes with your fingers without bending the knees.Jog on the spot, intermittently switching between raising your knees high at the front and flicking your heels out at the back.Start by stretching the core muscle groups through dynamic actions such as leg kicks.He suggests the ideal warm-up session should last from 10 minutes to half an hour. ![]() To save you the pain, we’ve combed through Hardy’s bodyweight workout plan and Charles Bronson’s Solitary Fitness to put together the ultimate bodyweight prison workout to help you get ripped with in isolation.Īccording to Charles Bronson’s workout plan, just because you have limited space or are incarcerated doesn’t negate the need for a good warm-up. I had lockjaw for a week after, it tore out half my beard and my neck was like a lump of rock. After all, the man once picked up a 5kg weight using nothing but his beard. Hardy’s bodyweight workouts were a little bit more manageable and realistic than Charlie’s. Like Bronson, Hardy got creative, making the most of limited space and zero equipment to get insanely jacked for the role. According to Hardy, his transformation was the result of calisthenics derived from ‘convict conditioning’ bodyweight workouts that have been around for years. The meagre male model packed on an estimated 7lb of weight per week in the leadup to filming, eating, training and acting like Charlie. We’ve collated some of his best fitness tips and exercises into the ultimate prison workout guide, perfect for solitary confinement and quarantine lockdown.īack in 2008, everybody’s favourite actor Tom Hardy shot to film portraying Bronson in a biopic of the inmate’s life. Back in 2002, Bronson released a book entitled Solitary Fitness, revealing the inner-workings of his bodyweight exercises, jail workout regime and diet. ![]() So, how does someone who has spent 4/5 of their life in a 12 x 8ft steel box end up stronger and fitter than pretty much anyone on the outside? Lucky for us, old Charlie isn’t averse to handing out his secrets. I’m 5ft 11in, I weigh 220lb and I feel as strong as did when I was 21 … There’s something deep inside me that pushes me on. I can … I once went eight years without using weights, then I went into a gym and bench pressed 300lb ten times. Show me another guy who can rip out 1,727 press-ups in an hour. Show me another man – a man half my age – who can pick up a full-size snooker table. ![]() “I’ve been making prison fitness records for as long as I can remember. I’ve already said I once did 25 press-ups with two men on my back, and I’ve squatted with three men on my shoulders,” he wrote in his autobiography back in 2000. “I’m the king of the press-ups and the sit-ups. Tales of his size and strength have taken on an almost-mythical level of notoriety, perpetuated by the man himself. But despite being best-known as a rough and ready convict who has spent more time in solitary confinement than nearly anyone in Britain, 67-year-old Bronson is also an absolute unit. He was briefly released, but it didn’t last long Bronson was convicted for planning another armed robbery and was handed a life sentence in 1999 after taking a prison teacher hostage for almost two days. A slate of violent attacks on fellow prisoners and guards prompted that sentence to be extended. One person who knows all about working out in confined spaces is Charles Bronson, better known as Britain’s Most Notorious Prisoner.īronson – who was born Michael Peterson but now uses the name Charles Salvador – was first sentenced to seven years in jail for an armed robbery in 1974. It won’t be easy, getting ripped without equipment and with limited area availability can tough, but it isn’t impossible. Wouldn’t be great if we used this time to better ourselves? Just image it if you put the time into working out at home, you can emerge from the quarantine cocoon like the beautiful butterfly bro that you are.
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