Online Fitness Trainer, Exercise Programs & Workout Routines

Prison Cell Pushups

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  493 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids, Spinal Erectors

Get into a regular push up position. Do one pushup, on the up phase, raise your right knee to your chest (dont put your foot down) then back out, do another pushup, then raise your left knee to your chest and out, then do one more pushup. Jump, or step, your feet to your hands and stand up raising your hands overhead. This is one set. Ouch! Advanced folks can alternate raising both right and left knees to the chest between each pushup. They may also add a jump instead of just standing. And they may even jump their feet out when going down.

Tags:  P90X, prison, pushups

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