Conviction Fitness
GET RIPPED IN 8 WEEKS
A choose your own adventure fitness program
developed from prison workouts
Break free from the ordinary routine
R and D
Welcome to receiving and discharge, Inmate. You are now inside the walls of the most hard-core workout regimen known to man. Inside the walls of these pages you are no longer to be identified by your government name. For the duration of your program you are now number 10147-032.
Completion of this program and your discharge date from captivity is determined solely by your actions. You are here to execute the tasks ahead of you as if your life depends on it. Excuses no longer exist. Failure is not an option. Inside these walls only the strong survive. Time to shred that body fat and carve ripped muscle definition. Now move, Inmate!
Advance to Initial Orientation.
Initial Orientation:
The walls of these pages will test your mind far beyond the challenges placed upon your body. Your muscles should fatigue before your mind does. Strengthen the mind and the body will follow.
Orientation includes chapters, Strong Mind, Strong Body: Resistance Training for your mind, Lockdown Nutrition: Simplify your nutrition with The Golden Ratio, Lights Out: The Convict Fit sleep requirements, and Body Armor: Adapt to change with flexibility.
If you believe that your mind can withstand the rigors of solitary confinement without guidance, then skip these lessons. But when you’re locked in that 4 x 9 cell on your own and the demands of this program become too much for you to handle, don’t come crawling back.
To skip further orientation: Advance to Cell Block-A.
Otherwise, Inmate, advance to Strong Mind, Strong Body.
Strong Mind, Strong Body: Resistance Training for your Mind
For the next 8 weeks, your body must execute the tasks ahead if you want to achieve your freedom. Your body is on LockDown. But what you do with your mind is entirely up to you. You are the one who determines whether your mind is free, or locked up.
Excuses bind your life and trap you within a self-made prison. They are like walls that you construct in your own mind. They segment your life. One part of you wants one result. Another part of you wants another result. This is wasted energy, 10147-032. If you want to survive on the yard in a culture of alphas, you need every ounce of your energy working for you: not against you. Set yourself free. Break down your walls.
Mental Exercise 1 of 5
Identify Your Walls
Step 1: Identify excuses as they arise.
Step 2: Ask yourself why, why do you make this excuse? Be honest. What’s the root cause? Is it fear? Is it doubt?
Step 3: Break down the wall within yourself.
Here’s how: Create a solution.
You are in control. What can you do to rid yourself of the root cause of your excuse? What can you do to create action within yourself and remove the wall that creates inaction?
Advance to: Don’t Set Goals, Make Commitments
Don’t Set Goals, Make Commitments: 2 of 5
Commitment is a powerful word. Use it. Criminals commit crimes. Convicted felons are committed to prisons. You are committed to getting ripped in 8 weeks during your time in the Convict Fit program.
The difference between achieving good results and achieving great results, life-changing body transformation results, depends entirely on you. If you follow through 50-60% of the time you will achieve good results. Good results boost inmates' confidence just enough to get them in trouble and swell their chest on the weight pile. That kind of false confidence leads to a lock in a sock against the back of an inmate’s head when they’re not looking.
You’re in survival mode here. Make commitments and keep them. Word is bond during your time in Convict Fit. Inmates hold each other accountable, sometimes through force. Follow through with your commitments 90-100% of the time. You will not only survive, you will thrive.
Mental Exercise 2 of 5
Don’t Set Goals, Make Commitments
Step 1: Identify the commitments you made in the past.
What percentage of commitments did you keep? 50-60%? Or 90-100%
Step 2: Moving forward: Be conscious of your commitments. Only make them if you can keep them 90-100% of the time.
Advance to: Regiment Your Schedule
Regiment Your Schedule: 3 of 5
Consistency breeds results. Lack of structure creates room for error. You should know that The Lock Down does not tolerate error. If you survive long enough to reach Cell Block-D, you will come to understand what happens if you don’t uphold your schedule. Make positive habits now. Structure your schedule. This will help you keep your commitments.
Mental Exercise 3 of 5
Schedule your Time
Step 1: Designate one day each week to create your schedule for the upcoming week.
Step 2: Input all known mandatory requirements for the week.
Step 3: Schedule 45 minutes to 1 hour for training 5 days per week.
Step 4: Keep your commitments.
Advance to: Find Your Motivation
Find Your Motivation: 4 of 5
You might think you don’t need an extra push, or a powerful motivation to drive you.
Consider this: What if your life depends on your effort every time you go to the gym? What if you are surrounded by aggressive, violent, testosterone-fueled inmates all day? And what if every pound of fat you shed makes you less of a target for an attack – in your sleep, or next time you decide to take a shower?
Your body protects you from attacks against your health. Inside the concrete block and heavy steel world of The Body Transformation LockDown every ounce of muscle you gain increases your chance of survival. Use your survival instinct to drive you.
