A couple of years ago I read an article called, “The Folsom 21″ that really captured my attention. The “Folsom 21″ is a prison workout that can help get you in the best shape of your life and it requires no weights, no machines, and very little room. The name of this workout comes from The Folsom State Prison in Folsom, California.
You do a descending set of burpees - you start with doing 21 burpees as fast as you can, while maintaining the best form possible. After you complete 21 you rest for 60 seconds and then you perform 20 reps. You keep descending all the way down to 1.
This workout is POWERFUL. What I really like about it is that it is all based on bodyweight exercises. Bodyweight exercises are starting to become more and more popular. It’s interesting how the fitness community is starting to move back to “original” and “functional” movements and move away from machine based exercises. The Folsom 21 is also very popular. Mike Rowe, the host of, “Dirty Jobs” on The Discovery Channel is a big fan of this workout. Here is a video of Mike performing a quick demonstration of the workout.
Coach Eddie Lomax also mentions “The Folsom 21″ in his book, “Unchained Bodyweight Workout” and highly recommends this exercise. I’m sure that 90% of us just starting out will not be able to complete this exercise our first time starting out. Take your time, build up your endurance level, set small and achievable goals for being able to accomplish this workout, and as always…check with your docotor or health care professional before starting this or any other form of exercise.
Yours In Health!