Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:

Do 10 burpees
Walk across the room and back
Do 9 burpees
Walk across the room and back
Do 8 burpees
Walk across the room and back
Do 7 burpees
Walk across the room and back
Do 6 burpees
Walk across the room and back
Do 5 burpees
Walk across the room and back
Do 4 burpees
Walk across the room and back
Do 3 burpees
Walk across the room and back
Do 2 burpees
Walk across the room and back
Do 1 burpee

(A jailhouse 10 squat thrusts or pullup workout would be the same sequence of sets/reps/rest, with a different exercise instead of burpees.)

The Jailhouse Ten workout is named so because it’s a great workout to do in your prison cell. For those of us not in prison (hopefully all of us here), this is also perfect for the hotel room, basement, or parking lot.

I’ve Got a question: I’m supposed to do as many rounds as possible of 20 squats and 5 pushups. Do I rest between exercises? Do I rest after doing a set of each? Do I not rest at all? If I do rest how long is a rest for? Sorry for all of the questions but I want to do this right.

Great question. Here is the answer:

Rest as long as you need to between sets, however, keep rest to a minimum. When I do this workout (called AMRAP, as-many-rounds-as-possible in X minutes), I usually do not rest because that would mean accomplishing fewer sets and a lower score.

You may want to benchmark yourself for the first 5 minutes. Eg, suppose you complete 6 sets in the first 5 minutes and the total workout is 10 minutes. Try to do 6 more in the next 5 minutes, which will be challenging because you’ll already be tired.

We also improved our exercise reference library with YouTube videos about burpees, pistols, knees to elbows, and all the other exercises that comprise our circuit training and daily exercise routines.

Expect to see more updates soon. This is only the beginning…

Today was the first time I used this program. After a few days of debting on weither of not to get it, I am glad I did. But, tomorrow, when I wake up sore, I will thank you again

Our exercise routines are designed to work anytime, anywhere.  All you need to start this program is your body, a piece of ground, and about 10 minutes a day.

Blasting through a one of our burpee workouts in your living room in 10 minutes will leave you gasping for air, twice as powerful as the typical 3×8 sets of bench press baloney that most gyms encourage, and five times as fit as if you had simply jogged two miles.

By performing constantly varied routines involving pushups, burpees, sprints, pullups, situps, jumping, squats, lunges, and other bodyweight exercises in circuits and high intensity intervals you’ll shed weight, hone your body, and develop the strength of a lion. These primal movements will have you performing like your hunter-gatherer ancestors, with a level of functional fitness that aids you in everyday tasks like moving furniture and carrying your kids around.

Many of these routines are inspired by Pavel Tsatsouline’s advice in Naked Warrior and by the Crossfit philosophy. Exercise should be functional, high intensity, and high power, maximizing the amount of work you do in a short time period.  Our sprint routines and Tabata high-intensity intervals are perfect for busy go-getters who exercise in order to achieve results who don’t want to waste time small talking at the local Globo-Gym with the scrubs.

Simply by purchasing this app you’ll be twice as badass as you were prior to owning it. Plus, you’ll be entitled to free updates and get access to our community forums.

Toss your dumbells in the dumpster and hop to it!

* * *

We just submitted to the store, so the app will be available soon…

***UPDATE: in the store now!

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