"Jail Work"

A great workout is a workout I have done for a couple years now known as, "Jail Work."  Jail Work is a workout you do after the original workout.  It is a combination of push-ups, sit-ups, pull-ups, and dips.  The workout is about getting reps up and pushing your body to be able to finish through, even after an intense first workout.  The first few times of doing the Jail Work after may be difficult.  Get as many reps as you can.  When it finally becomes easy, add reps to make it more difficult.

The first thing you start with is 10 pull-ups.  While doing the pull-ups, make sure your the bottom of your chin reaches over the bar.  When you are coming back down, makes sure your arms extend fully before coming back up.

The second thing are the tricep dips.  Find a bar where you can pull yourself up.  Drop down so the elbow is parallel with the ground.  Pull yourself back up all the way.  Do 10 Tricep dips.

After tricep dips we head onto push-ups.  Add 10 push-ups or subtract 10 push-ups depending on if you are starting high to low or low to high.  Start between 20-50.  As you keep working, increase the number of push-ups to make the work out harder.

The last part of the workout are the sit-ups.  There are many different types of ab routines.  For each routine, do 50 reps of the workout.

Complete each workout for 3-4 sets.