This is without a doubt the most entertaining and arguably the most practical fitness book I have ever read. It makes me want to read Bronson's other books.

Prisoner Squat. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Squat down until your thighs are below parallel. Come up. That’s one rep. Start drawing cards from the top. The suit tells you what exercise you’re doing; the number tells you the reps. Face cards count as ten rep; aces 11. So if you drew the 5 of diamonds you would do five squats; if you drew the king of clubs, you do ten push-ups. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. As you can see above, you’ve got a lot of choices when it comes to exercises to create a bodyweight workout. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout.

Table of contents

Take a step forward to the fourth card, and repeat this process until you’ve made it through all ten cards. Towel Straight Leg Raises. Place two towels over the bar and grip one in each hand. Perform a straight leg raise while holding onto the towels. Read this to know countless exercises for every body part(it even contains penis enlargement and erection strengthening exercises, colon cleaning, nose cleaning) that you never knew existed.

Starting with a long list of supporters of the book, Charlie takes you through his 28 day process of fitness, and advises that Sunday is a day of rest. He further explains it in his usual humorous if serious wit, his way, cleanse, diet, cow punch, organ (the p**is and how to strengthen it), fat loss, oils (including how a certain oil is supposed to help with cancer), tips and extras.Then again, what do you expect from a book by Charles Bronson? The man that can punch through bulletproof glass and do 118 push-ups in a minute didn't get his strength overnight. By the end of his 30 day program, you will be hurting, but you will be a fitter and stronger you than before.

Full Straight Leg Raise. Perform a straight leg raise as you normally would, but instead of stopping when your feet rise above your hips, keep going until your toes touch the bar. Giving it three stars as I was quite surprised at how in depth it goes at points and I think there are someone genuinely good ideas within. I like how it is written and found it very interesting to hear about him putting it into practice in a 'cage'. Say what you want about CB, he clearly has strong determination and enthusiasm. A genuine thirst to learn about this stuff. Solitary Fitness had some good ideas, misses some but unfortunately also provided a lot of nonsense.Charlie Bronson has been in solitary confinement for over 30 years and yet unlike millions on the outside has stayed as fit as an athlete, holding several world records in the process. How? Exercises given can be incorporated in your daily workout routine with ease to increase overall health or can be used to recover from injuries. Most routines are only few minutes long.

Muscles this bodyweight exercise targets:quads, hamstrings, glutes Butt Clenches | Image: ebaumsworld.com 11. Butt Clenches Also, if you follow the program, some days you'll have some very long workouts. And, I, for one, am lazy and the only way to get motivated to actually get off my ass is to know that I won't be working hard for more than 30-40 minutes. Strength+cardio in a single workout. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. In 30 minutes, you’ll be done with your exercise for the day. The Exercises Having carried out a few of the breathing movements from the previous exercise, try to isolate the anus One-Armed Push-up. You’ll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups.According to the book Jailhouse Strong, the convicts inside Mexico’s Juarez Valley Prison — one of the world’s most dangerous prisons — use the following rep scheme for their bodyweight workout. When you blow and you think you’ve finished blowing, I want you to give me the final effort in emptying your lungs all over this hanging piece of artwork. What I dislike about this book is that it starts off very promising.. slating the fitness industry myths and claiming you don't need supplements, powders and all that crap. Then suddenly does a 180 and starts to spout all the same usual rubbish about how much protein you need and the like. I wanted to read this to find out how a guy in solitary manages to stay so strong with such little equipment, space and planned food. According 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. He suggests the ideal warm-up session should last from 10 minutes to half an hour.