The Prison Supersets Workout is Quick & Effective for Boosting Fatloss & Endurance

The prison supersets workout is what Jon Hinds of Monkey Bar Workouts recommends for all beginners who need to lose weight, blast fat, and build endurance for tougher workouts. It's also a great on days when you don't have time for longer workouts.

Remember that this is a supersets workout so you will not be resting at all between exercises or between sets. Start with a simple yoga sequence and hold the first 6 yoga poses for 60 seconds each. This is to warm-up, align the body, and prevent injuries.

After your yoga sequence superset exercise 7 and 8. Perform 12 reps of each then 10 then 8 then 6 then 4 then 2. No rest between exercise or supersets. Do the same with exercises 9 and 10. The entire workout takes about 15-20 minutes.

Exercise
Gentle Sun Salutation
1. Stand up with toes together, heels apart. Inhale and sweep the arms up overhead. Exhale and fall forward, bend knees if you need to.
2. Place the hands on the floor, your ankles or shins. Inhale and look up, pulling your back up until it is flat. 3. Exhale and fall forward. Hold 60 sec. Inhale and sweep the arms up as you come back to standing position. Exhale and take the arms down.

Prison Supersets Workout Tip:
Flex quads to and hinge from hips to lengthen hamstrings.
Sets RepsWeight/
Resistance
Beginner Reverse Warrior
1. Bring the legs wide apart, bringing the right toes forward and the left toes at a 45-degree angle.
2. Bend the right knee bringing the knee to a 90-degree angle. Keep the back leg straight, reach the left arm down and the right arm up, look up. Hold 60 sec.


Prison Supersets Workout Tip:
Breathe in as you raise arm and look up. Keep shoulder blades down and together to expand chest more.
Sets RepsWeight/
Resistance
Pushup Bridge
1. Get on your knees and place hands on the ground.
2. Start position: Align hands at chest line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for 60 seconds.

Prison Supersets Workout Tip:
Keep abs slightly contracted and hips high to prevent back pain.
Sets RepsWeight/
Resistance
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Hold 60 sec.


Prison Supersets Workout Tip:
Breath into any tight areas and move heels up and down if necessary to lengthen calves and hamstrings.
Sets RepsWeight/
Resistance
Superwoman/man
1. Begin by resting on the stomach facing down towards the floor. Bring the arms to the side and the legs hip-width apart. Inhale and press the abdominals towards the floor as the chest, arms, legs and head lift away from the floor.
2. Rotate the thumbs up towards the sky palms facing down towards the floor. Gently squeeze the buttock muscles together continuing to lift the chest and legs higher. Keep the chin gently tucked in and the crown of the head lengthening away from the heels.
3. Softly squeeze the shoulder blades together allowing the chest to open. Hold this posture for 5 to 10 deep breaths.


Prison Supersets Workout Tip:
Sets RepsWeight/
Resistance
Yoga Bridge
1. Lie on the floor with knees bent, heels close to the hips. Exhale and press feet into the floor as you lift hips up until thighs are parallel to the floor. Contract the glutes and abs to hold you in place.
2. Hold 60 sec. and slowly roll back down onto the mat.

Prison Supersets Workout Tip:
Sets RepsWeight/
Resistance
High Pull with Band
Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position.
Keeping the arms straight stand up using your low back and raise your arms above your head.
Return to the starting position and repeat.


Prison Supersets Workout Tip:
Initiate movement from the core and use abs and not hips to raise band up. Keep hips aligned over knees.
Sets RepsWeight/
Resistance
ABC squat
1. Start in a squat stance with feet shoulder width apart and your hands in front.
2. Squat down driving the hands and shoulders to the left. The hips will go to the right.
3. Return to the starting position and repeat to the opposite side.

Prison Supersets Workout Tip:
If you have knee issues just do regular squats.
Sets RepsWeight/
Resistance
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Prison Supersets Workout Tip:
Eliminate the jump if your heart rate gets too high. Your endurance will improve considerably in two weeks so try it again soon.
Sets RepsWeight/
Resistance
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Prison Supersets Workout Tip:
Do these from the knees if you are not strong enough for standard pushups.
Sets RepsWeight/
Resistance

Love The Pirson Supersets Workout Then You'll Love Monkey Bar Workouts

If you're tired of the same old workouts then you'll love Monkey Bar Workouts. Each day you work on a variety of exercises that work the entire body and boost fatloss, flexibility, strength, and endurance.

Monkey bar workouts include super fun and innovative exercises with names like jump for joy, jumping jills, hanging hip touches, hindu squats, jungle gym runners, and tons of other moves you've never seen before.

Sign up today and follow the MBG No Weight Workout, Nutritional Guidelines and Online Fitness Journal for 60 Days and get great results just like their members who AVERAGE 17 lbs of fat loss and 5 lb muscle gain in only 60 days! Monkey Bar Gym 60 Day Challenge


footer for prison supersets workout page