HIIT Bodyweight Workout

Get strong and ripped with this high intensity upper body circuit

by Cory Gregory

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Check out this raw, upper-body bodyweight routine that truly stems from a prison workout. This will definitely get you jailhouse strong and ripped, and what we’re going to do doesn’t get more bare bones than this.

We’re basically doing push-ups, pull-ups, dips and ab wheels non-stop for 10-20 sets. Yeah, it’s pretty insane stuff, but it’s going to make your muscles look round, full and straight nasty.
I did this workout for two weeks straight— doing 20 sets each time— alongside my training partner, former Ohio State running back Maurice Clarett, and the results were absolutely unreal.

What piqued my interest with this particular workout is it works on so many different levels. If you’re just trying to get strong overall and get your connective tissues better for heavy workloads, this workout will do that. If you’re trying to take your conditioning to another level and don’t want to worry about using much equipment, this also does that.

This is a multi-joint movement with a HIIT approach, and it serves its purpose extremely well. I’ve thrown it in to round out the upper body and make you straight jailhouse jacked, and it more than does its job.

   

Cory Gregory                    Cory Gregory co-founded MusclePharm with Brad Pyatt in 2008 and serves as Executive Vice President. A former underground coal miner, Gregory worked diligently to save money to realize his dream of opening his own gym by the age of 20. In the last 15 years, he has gained extensive experience and has received a number of accolades within several aspects of the fitness industry. Obtaining an Exercise Specialist certificate from Columbus State, Gregory is also NESTA nutrition coach certified and Westside Barbell certified. In addition to his in-depth knowledge of bodybuilding and nutrition, he is a CrossFit Level-1 trainer further helping MusclePharm’s athletes and ambassadors achieve their fitness goals. Gregory prides himself on embodying the Musclepharm culture, as he has been featured on the cover of top fitness magazines, including FitnessRx. Weighing just 208 pounds, he has achieved a powerlifting total of 1,755 pounds, culminating in a career-best 700-pound squat. Most recently, Gregory was added to the Arnold Schwarzenegger Fitness Advisory Board.