Workout Routines

Jailhouse Strong Pushup Challenge

See if you've got what it takes to get through this grueling upper-body assault.

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Train Solo With Negatives

The Juarez Valley Pushup Challenge tests your testicular fortitude, provides a great “pump” and is a hell of a lot of fun.

What do you need?

Just you, coupled with a high pain tolerance and a burning desire to get better. 

Chest Training

No one can deny the effectiveness of heavy bench presses and inclines in building a massive chest. Yet, this pushup routine at the end of a chest workout will have even the most advanced bodybuilders crying “uncle.”

Enter Juarez Valley

The Juarez Valley Pushup Challenge consists of ascending and descending repetitions in an alternating fashion. The repetitions are performed in descending order on all odd-numbered sets and on even-numbered sets, reps are performed in ascending order until they finally meet in the middle. 

A Juarez Valley 20 looks like this:

Set 1-20 Reps
Set 2-1 Rep
Set 3-19 Reps
Set 4-2 Reps
Set 5-18 Reps
Set 6-3 Reps
Set 7-17 Reps
Set 8-4 Reps
Set 9-16 Reps
Set 10-5 Reps
Set 11-15 Reps
Set 12-6 Reps
Set 13-14 Reps
Set 14-7 Reps
Set 15-13 Reps
Set 16-8 Reps
Set 17-12 Reps
Set 18-9 Reps
Set 19-11 Reps
Set 20-10 Reps

Between each set, walk eight feet across your “cell”, keeping in the spirit that this routine evolved out of the penitentiary. The goal is to complete this sequence in less than 10 minutes to be in “good shape”; under eight minutes you will have the warden calling you sir!

Try the Juarez Valley at the end of your next chest session. It can be done for any number of reps, but we have a good knowledge of standards with the Juarez Valley 20. Only full range of motion counts.

Final Thoughts

The Juarez Valley Pushup Challenge is fun, stimulating, sparks new growth and is highly functional. Instead of pumping out light weights on machines, try a method that has built prison powerhouses for decades.

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