Charles Bronson - Fitness in solitary confinement. Charles Bronson (criminal) - biography, information, personal life The most cruel prisoner in Britain

Charles Bronson- a cult American actor of the mid-20th century; known for his roles in the films "Goodbye Friend", " big escape”, “The Magnificent Seven” and “Once Upon a Time in the Wild West”.

Biography of Charles Bronson / Charles Bronson

The real name of the actor is Charles Dennis Buchinsky. He was born in 1921 in Pennsylvania, he was one of fifteen children in a family of Polish-Lithuanian immigrants. Charles changed his last name during the tenure of Senator McCarthy in the 50s - "Buchinsky" sounded "too Russian", which did not contribute to his future career.

Charles Bronson became the first member of his family to complete his studies at high school. Although as a child he did not even know how to speak English and learned the language in the yard while communicating with local boys. When the boy was ten years old, his father died, so he had to start working - Charles went to work in a coal mine; first to the office, and therefore already to the mine itself. His family was so poor that once he even had to wear his sister's dress to school - there was simply nothing else to wear.

During World War II Charles Bronson went to the war zone - he served as an air gunner on the Pacific front and even received a Purple Star for his services.

After the war, Bronson worked in many fields until he joined a theater company in Philadelphia. In the 50s, he moved to Los Angeles and began taking acting classes; from the time he was trusted with small roles in various films. His first film was Now you're in the Navy(1951), where Charles played one of the sailors. Then there was the tape Museum wax figures "(1953)," Miss Sadie Thompson" (1953) and " stagecoach guard"- all supporting roles that did not bring much fame to the artist. In addition, at that time Charles Bronson periodically starred in serials.

By the end of the 50s Charles Bronson already managed to star in several films in the lead roles. For example, in the crime drama Heavy Kelly"(1958) and in the TV series" Man with a camera on the ABC channel.

The turning point in the career of the actor was the western " The Magnificent Seven"(1960), where Bronson played the role of one of the shooters. For this image, he received a large fee for those times of $ 50,000. The picture gained particular popularity in the Soviet Union - both the film and Charles Bronson Vladimir Vysotsky.

Two years later, another successful tape with Bronson came out - “ big escape»; there he played a Polish prisoner who suffered from claustrophobia (the actor himself suffered from this psychological illness).

In the 60s Charles Bronson played a lot on television, and in 1967 the film " Dirty Dozen", a successful military drama, awarded several Oscars. Well, a year later the premiere of the cult film " Once Upon a Time in the Wild West» Sergio Leone; the famous Italian director later called Bronson "one of the greatest actors with whom he had the opportunity to work."

Of the significant works of Bronson of that time, it is worth noting " The passenger of the rain"(1969)," Red sun" (1971) and " Enemy at the door» (1971). Since the 70s, the actor has already acquired the status of a world celebrity and began to receive crazy fees for his roles - about a million dollars. He continued to act out characters in westerns and action crime films - for example, in the films " Cold-blooded killer"(1973)," Valdez half-breed" (1973) and " Death Wish"(1974). The latter film received four sequels, the last of which was released in 1994.

One of the most famous work Charles Bronson in the 80s became the film " Ten minutes to midnight» (1983). By this time, the age of the actor had already relatively affected, so the number of roles began to decrease over time. In the 90s, nothing particularly remarkable with Bronson was released, and in 1998, at the age of 81, the outstanding actor died. In his later years, he suffered from Alzheimer's disease.

Filmography of Charles Bronson / Charles Bronson

• 1995 - Family of Cops 3 / Family of Cops III
• 1995 - Family of Cops 2: Treachery / Family of Cops II: Breach of Faith
• 1995 - Family Of Cops / Family Of Cops
• 1994 - Death Wish 5: The Face of Death Death Wish V: The Face of Death
• 1993 - Under the threat of death / Donato And Daughter
• 1993 - The Sea Wolf / The Sea Wolf
• 1991 Yes Virginia, There Is Santa Claus
• 1991 - The Indian Runner / The Indian Runner
• 1989 - Forbidden Subject / Kinjite - Forbidden Subjects
• 1988 - Messenger Of Death / Messenger Of Death
• 1987 - Assassination / Assassination
• 1987 - Death Wish 4: Defeat / Death Wish 4: The Crackdown
• 1986 - Murphy's Law / Murphy's Law
• 1985 - Death Wish 3 / Death Wish 3
• 1985 - Act of revenge / Act Of Vengeance
• 1984 - The Evil That Men Do / The Evil That Men Do
• 1983 - 10 minutes before midnight / 10 To Midnight
• 1982 - Death wish 2 / Death Wish II
• 1981 - death hunt/Death Hunt
• 1980 - Borderline / Borderline
• 1979 - Love and Bullets / Love And Bullets
• 1977 - Telephone / Telefon
• 1977 - Raid on Entebbe / Raid On Entebbe
• 1977 - The White Buffalo / The White Buffalo
• 1976 - St. Ives / St. Ives
• 1975 - Hard times/ Hard Times
• 1975 - Escape / Breakout
• 1975 - Pass of Broken Hearts / Breakheart Pass
• 1974 - Mr. Majestic / Mr. Majestyk
• 1974 - Death wish / Death Wish
• 1973 - Horses of Valdez / Valdez, il mezzosangue
• 1973 - Stone killer / The Stone Killer
• 1972 - Mechanic / The Mechanic
• 1972 - Chato's Land / Chato's Land
• 1972 - Valachi Papers / Joe Valachi: I Secreti Di Cosa Nostra
• 1971 - Someone outside the door / Quelqu "Un Derriere La Porte
• 1971 - Red Sun / Red Sun
• 1970 - Cold sweat / Cold Sweat
• 1970 - Family / The Family
• 1970 - Passenger of the rain / Passager de la pluie, Le
• 1970 - Violence City / Violence City
• 1970 - You can't win everyone / You Can "t Win" Em All
• 1969 - Lola / Lola
• 1968 - Goodbye friend / Adieu l "ami / Honor Among Thieves
• 1968 - Once Upon a Time in the West / Once Upon a Time in the West
• 1968 - Villa Rides
• 1967 - Dirty Dozen / The Dirty Dozen
• 1966 - This Property Is Condemned
• 1965 - Battle of the Bulge / Battle of the Bulge
• 1964 - Devil's arrows / Guns of Diablo
• 1963 - Four from Texas / 4 for Texas - Matson
• 1963 - The Great Escape / The Great Escape
• 1962 - Kid Galahad / Kid Galahad
• 1961 - Master of the World / Master of the World
• 1961 - X-15 / X-15
• 1960 - The Magnificent Seven / The Magnificent Seven
• 1956 - Jubal / Jubal
• 1954 - The wave of crime / City in the dark / The City Is Dark / Crime Wave
• 1954 - Vera Cruz Vera Cruz
• 1954 - Apache / Apache
• 1953 - House of Wax
• 1952 - Pat and Mike / Pat and Mike
• 1952 - My six prisoners / My Six Convicts
• 1952 - The Marrying Kind
• 1952 - Battle Zone
• 1951 - Mob / The Mob
• 1951 - People against O`Hara / The People Against O "Hara

His real name is Michael Gordon Peterson, he was born in 1952, and has been in prison intermittently since the age of 26. His unpredictable antics have made him perhaps the most famous prisoner in the UK.

Childhood and youth

As they say, nothing foreshadowed young Michael's criminal "career". Typically, lawyers for criminals cite a lack of parental love and unfavorable life circumstances. However, Michael's family was quite prosperous and wealthy, there were no tragic incidents in his life. He eagerly studied, had many friends, and was invariably polite to those around him.

According to his aunt, it all started when the family moved and Michael got involved with bad company. It was then that he changed his name to Charles Bronson - his idol, a tough Hollywood macho, and began to participate in fisticuffs. Once he even fought a Rottweiler for £1000. Playing sports allowed him to pump up luxurious muscles, and he began to perform in the circus arena.

Bronson married quite early, at the age of 19, and soon became a father. However, this did not prevent him from taking part in an armed robbery, and at the age of 26 he ended up in his first prison (note that by now he has managed to visit 120 English prisons!).

Criminal career

Bronson committed his most famous crime in 1974 when he robbed a post office for £26.18. He received 7 years and had every chance of being released early if he had not regularly violated the prison regime.

In 1988, he was arrested again for a robbery, after 4 years he was released, but after 3 weeks he was again arrested for preparing a new robbery. Since then, Bronson has been sitting without a break.

It would seem that compared to serial killers and other serious criminals, his criminal career looks rather pathetic, but it was not Bronson who made Bronson famous, but his unpredictable behavior in prison. Not surprisingly, after several such episodes, no British prison wanted to accept this prisoner.

It was in prison that Bronson fully showed his propensity for violence, although, oddly enough, none of the episodes ended in the death of the victims. Judge for yourself, here are just some of Bronson's "antics":
Stripping naked and heavily oiled, he attacked the guards and inflicted several serious injuries on them. It took a whole detachment of special forces to neutralize it.
In 1994, he took a prison guard hostage and demanded that he be provided with a helicopter and an inflatable doll (!).
In 1996, he unexpectedly took his lawyer hostage, but released him half an hour later.
In 1998, he took a number of imprisoned Iraqis hostage simply because one of them didn't apologize when he stumbled upon him. This time, the demands were more serious: as usual, a helicopter to Cuba, and to it a machine gun with cartridges and an axe. In case of refusal, he threatened to eat one of the hostages.
Attempted suicide with a working washing machine.
In 2014, at the age of 62 (!) years old, during a televised match, Bronson became so furious at the loss of his favorite team that he used his old trick: undressing, oiling himself and naked attacking ten prison guards in full protective gear . In doing so, he broke several of his ribs.
Captured a prison teacher, tied him up and held him for 44 hours just because he criticized one of his paintings.

However, one such incident brought Bronson £200 in compensation for the fact that, in an effort to prevent another hostage-taking, the guards broke Bronson's glasses.

Not surprisingly, Bronson spends a significant part of his term in solitary confinement. But even here he wasted no time.

prison fitness

Judging by the appearance of Charles Bronson, being in prison only benefited him. And it's not just his famous mustache, which he invariably wears, changing his hairstyle from a regular haircut to a completely shaved head, as in last years(There was a period when he also let go of a long beard).

No, it's all about his brilliant physical form. Even in old age, Bronson does not stop training and looks like a real mountain of muscles. He described his system in the book "Single Fitness", published in 2007. In it, he shares his experience of how, without special equipment and a healthy diet, you can pump up truly superhuman strength.

Bronson confirmed the effectiveness of his method in practice: he managed to set a world record for push-ups, which he performs daily up to 2000 times; bend the steel bars of the chamber with bare hands etc.

"Artistic Creativity"

In fact, this title could well have been left out of quotes, because Bronson, a prisoner, managed to gain fame as an artist and poet during his years in prison.

He has been awarded seven Koestler Awards for artistic creation and poetry; his work has been published in newspapers and magazines and has even been posted in London Underground(although it's illegal). It is characteristic that he donated part of the money received for these works to an orphanage.

Screen adaptation of the biography

In 2009, a film about the life story of Charles Bronson was released. His role was played by Tom Hardy, who for this personally met several times in prison with his hero. Bronson made a big impression on Hardy; according to him, this is "a very clear-cut, kind, funny and intelligent person."

At the same time, Hardy did not try to justify Bronson's actions, but sought to understand the nature of his character. I wonder how he managed to link these qualities with the actions of Bronson?

Bronson himself was so inspired by the idea of ​​adapting his life story that he cut off his famous mustache and gave it to Tom to use on the set.

"Free Charles Bronson!"

Under this slogan, more than 10,000 signatures were collected during the campaign for the release of the prisoner. His supporters claim that he has served more than many brutal killers, and is now ready to start. new life.
However, numerous violations and hostage-taking in prison indicate that Charles Branson is not just an eccentric person, but absolutely unpredictable and dangerous to others, and he himself does not deny this. In his own words, the violence makes him "crazier and stronger". So it looks like he will end his days in prison, where he has already spent two-thirds of his life.

Charles Bronson (Michael Gordon Peterson)

Charles Bronson, born Michael Gordon Peterson, also known as Charles Salvador. Born December 6, 1952 in Luton (UK). The most famous prisoner in the UK, famous for his cruelty. I have been to more than 120 prisons.

Michael Gordon Peterson, later known as Chalz Salvador and Charles Bronson, was born December 6, 1952 in Luton.

Parents - Airy and Joe Peterson.

His uncle was mayor of the city for two consecutive terms - from 1960 to 1970.

In Michael's childhood, there was no violence or terrible tragedy that could affect his personality. He loved to go to school, studied well, was polite to those around him and loved ones, he had many friends.

His aunt believed that it all started with the move of a young family, after which, as she believes, he fell under the influence of bad company.

After changing the name to more sonorous name Hollywood actor Charles Bronson, he began to participate in fisticuffs. He also worked for about a year in the Mini-house escort network.

He went in for sports and, having pumped up his muscles, began to perform in the circus. He also fought in the ring.

At age 26, in 1974, he went to jail for the first time for an armed robbery of a post office in which he stole just over £26. He was sentenced to seven years in prison, but for good behavior he could be released after four years. However, due to a series of cruel and strange acts, he is still behind bars to this day.

Since 1974 he has been in more than 120 prisons across the UK, assaulting more than 20 guards (and many prisoners), taking 11 hostages and causing more than half a million pounds of damage. He described himself in the book as follows: “I am not afraid of anyone. Violence makes me crazier and stronger."

In 1978, Bronson was declared insane and sent to Broadmoor Hospital, a sort of British version of Arkham Asylum - the most secure facility for the criminally insane in the United Kingdom.

However, the tough Bronson did not consider himself crazy, and during this time he secured the title of troubled prisoner. He claimed to have been mistreated, forcibly injected with antipsychotic drugs that cause muscle spasms, and beaten by staff. In protest, he ran to the roof and stayed there for "the best part of the week" until he was brought back to the ward. After that, he was beaten again for violations.

It is estimated that in one incident on the roof he caused damage worth an insane £750,000. While he was at Broadmoor he escaped to the roof twice more. He was released with a diagnosis of "healthy" but continued to protest on the rooftops of five different prisons. As he himself said, "I was more rooftops than Santa Claus."

In 1987, Bronson was released. He was introduced to a friend of the Krays, who suggested that he take up illegal fisticuffs. During this time, Bronson began to call himself Charles Bronson, after the actor from the movie "Death Wish".

Boxing match of Charles Bronson

He also participated in at least one fight where he fought a Rottweiler for £1000. After spending only 69 days at large, he was arrested for attempted robbery.

In 1988 he was arrested for a robbery, in 1992 he was released, three weeks later he was arrested again for preparing a new robbery. In prison, he became famous for fights with guards. Once he thickly smeared his body with oil, and then attacked the guards of the prison naked. Bronson inflicted several serious injuries on the guards before an alarmed SWAT team was able to neutralize him.

During the time he was in prison, Bronson managed to become famous as an artist and poet. And even received awards for his work, while part of the money from the sale of works sent to charity.

In October 1996, he took his lawyer Robert Taylor hostage, but released him after 30 minutes. The lawyer did not press charges.

In 1998, he took several Iraqis hostage at Balmarsh prison. He ordered the hostages to call him General and threatened to eat one of them if his demands were not met. And later he ordered one of the hostages to beat himself. When he could not, he inflicted injuries on himself, after which he demanded a helicopter that would take him to Cuba, a UZI submachine gun, 5,000 rounds of ammunition, and an axe. At the trial, he declared that he was as guilty as Adolf Hitler.

While in prison, Charles Bronson met and befriended Ronnie and Reggie Kray, Britain's most brutal and dangerous gangsters. Bronson describes them as "the best guys I've ever met".

In February 1999, in Woodhill maximum security prison, due to the stay of three dangerous prisoners: Charles Bronson, Reginald Wilson and Robert Maudsley, and in order to ensure the safety of other prisoners - was created special unit.

During his final term, Bronson captured prison teacher Phil Danielson, tied him up with a rope, and held him for 44 hours. Danielson became a victim of Bronson, as he criticized his drawings.

Tried to electrocute himself with a washing machine filled with water.

In 2007, two guards at Sutton Prison broke Bronson's glasses in an attempt to prevent another hostage incident. After he was paid compensation in the amount of £200.

In 2007, Charles Bronson released a fitness book describing his typical prison workout called "Single Fitness". It tells how you can pump up without special equipment, expensive sportswear and healthy food. After spending most life in solitary confinement, he became a mountain of muscle. According to him, these methods can give amazing power. He talks about a technique called "Single Cow Punch" that is so powerful it can knock out a cow. The perpetrator claims that his fitness regimen will also allow him to shatter bulletproof glass, smash through a steel door, lift an adult over his head and throw him 9 meters without getting hurt.

Charles Bronson demonstrated near-superhuman strength in prison. For example, he bent the steel bars of a door with his bare hands and once set a world record for push-ups; he claims to do 2,000 of them daily. Among other things, his book describes another unusual technique, such as cleaning the nostrils with twine and cleaning the colon while sitting on a bowl of water, by sucking water with the help of the abdominal muscles. It also cleanses the stomach by swallowing strips of wet cloth and pulling them back out.

In 2009, the life story of Charles Bronson was filmed, Tom Hardy (Tom Hardy) in the film "Bronson" played the role of Bronson himself. To better understand his character, Tom Hardy visited Bronson in prison several times, the actor describes him as "very clear, kind, funny and smart person". Although Hardy denounces Bronson's actions, he stresses that as an actor it is his responsibility to understand the nature of his character, not to judge him. Bronson really liked Tom Hardy, and the actor himself hopes that the prisoners liked his game, otherwise he could be "rolled up in a carpet and sent to the bottom of the Thames." During filming, the actor asked a lot of questions to his close friend and spent time with his family. Bronson was so intrigued by the idea of ​​being immortalized in the film that he shaved off his famous mustache and sent it to Tom to wear on set.

There is a Bronson freedom movement in the UK. Bronson's supporters claim that he spent more time in prison than most murderers (despite the cruelty of Charles Bronson's actions, they never led to death), but now he has begun a new life, abandoning old habits.

Height of outlaw Charles Bronson: 179 centimeters.

Personal life of criminal Charles Bronson:

At the age of 19, he married for the first time to a woman named Irene, from whom a son, Michael, was born. They divorced when he went to prison at the age of 26.

In 2001, Charles Bronson became close to a Muslim woman named Saira, who, when she saw his photograph in the newspaper, immediately fell in love with him. They began to correspond and soon got married. He was then 48, and she was 31. In the same year, he changed his name to Ali Charles Ahmed (Ali Charles Ahmed) in honor of his father new wife and converted to Islam. According to Bronson's book Luniology, after that, two men came to him, who, he believes, were government spies. According to prison officials, this never happened.

The marriage lasted four years, and when the couple divorced, Ali Charles Ahmed renounced Islam and became Charles Bronson again.

Cyra's second wife with Bronson's mother

In the fall of 2017, it became known that (Paul Williamson). The wedding was scheduled for November 14, 2017. Bronson is 64 and the bride is 37. The wedding was scheduled within the walls of a specially guarded prison in the city of Wakefield. In accordance with prison rules, Bronson will be handcuffed to a warden.

Third wife Paul Williamson

Bibliography of Charles Bronson:

2005 - Luniology
2007 - Single Fitness

The image of Charles Bronson in the movie:

2009 - Bronson (actor Tom Hardy as Charles Bronson)

Notorious British criminal Charles Salvador (better known as Charles Bronson) has been serving a sentence since 1974.

Over the decades spent in prison, Bronson has managed to turn into a fitness fanatic. He created a training program that uses only body weight and a few foreign objects.

Extreme mode has given him almost superhuman strength: he says he can do 172 push-ups in 60 seconds, lift a pool table alone and bend a steel door prison cell with bare hands. He recorded a large number of training videos from prison, and also set a record for push-ups per hour: 1727.

Bronson is not the only prisoner who has managed to develop impressive strength without access to a gym, nutritious food or nutritional supplements.

Prisoners around the world have developed highly effective exercises that they can do in a small cell or in a prison yard. For strong men who went to jail we are talking not only about aesthetics and personal development- sport acts as a deterrent to attack and is necessary for survival.

You can do them anywhere. Don't have time to go to the gym? Do you travel a lot? Arrested for 5-10 years? You can do this workout anywhere: bedroom, office, room, or solitary confinement.

It's free. Don't have the money to pay for a gym membership or buy your own equipment? This is not a reason not to exercise. With the help of several simple exercises, you can train all muscle groups for free.

Strength + cardio exercises in one workout. By increasing the pace and reducing the rest between sets and exercises, you can increase the intensity of your workout. This workout will only take 30 minutes.

Charles Bronson exercises

There are 6 basic exercises in which the whole body is involved. However, by modifying each exercise slightly, you can create over 50 various exercises out of 6 main ones. If you were locked up for life, I'm sure you could come up with 50 more variations.

Push ups

According to a book he wrote while in prison, Bronson does 2,000 push-ups a day. If you start doing 10 pushups a day, and add 5 daily, in just over a year you can reach this level.

Pushup Variations

During push-ups, several muscle groups are involved, including the chest muscles, anterior deltoid muscles, and triceps. Physical exercise can be easily modified to increase difficulty and work different muscle groups.

Narrow / Wide hand position

You can engage different muscle groups simply by adjusting the position of your hands. A narrow arm position works the triceps, while a wider arm position develops the chest muscles.

It is a dynamic whole body movement that develops strength and flexibility in the chest, shoulders, back, hips and triceps.

Stand in a standing position with your feet slightly wider than shoulder-width apart. Bend over and place your hands on the floor, keeping your arms and legs straight. You should look like an inverted "V". Your buttocks are the top of the "V" and your head points to the ground.

To perform the Indian push-up, you need to make a sort of hovering motion. Move your head down and forward, bending your elbows. As your head approaches the ground, continue to move your torso forward, arching your back and lowering your hips. Your hips will now be next to your arms. Make sure your back is well stretched. Return to starting position and repeat.

You'll reach "mode beast" status when you can do one-handed push-ups.

Pull-ups

Pulling up is a very effective exercise that involves whole line muscle groups, including the latissimus dorsi (hereinafter referred to as the “wing” muscles on the back), biceps, pectoral muscles and forearms.

Better yet, they can be made anywhere you can hang them. What to do if you are in a hotel? You can do pull-ups on the door frame if it's wide enough, although it will be more like pull-ups on your fingers.

Pullup Variations

Just like push-ups, pull-ups can be modified to target different muscle groups or make the exercise more difficult.

Head up

Move your hand to a chin-up position and your biceps will work more and your lats will work differently.

Cross-arm pull-ups

One hand grabs the horizontal bar over the other hand.

Grab the horizontal bar with your hands from different sides. raise your head on one side of the horizontal bar for one rep, and then on the other side of the horizontal bar.

Narrow / Wide Handle

You can change the swath width to focus on various groups muscles. Try doing pull-ups with your arms as close or as far apart as you can.

Pull-ups on a towel

Hang two towels on the bar and grab one in each hand. Pull up. Great for developing grip strength.

One-hand pull-up

You'll reach "mode beast" status when you can perform multiple one-arm pull-ups.

Squats

The squat is one of the most basic yet effective sports movements. In one exercise, you work your quads, glutes, thighs, and inner thighs.

Squat Variations

prisoner squats

These squats are done with the hands behind the head.

Add weight

If you don't have access to a barbell, you can find objects to put on your shoulders or hold in front of you. chest. Just squat with the right weight.

Jump Squats

Squat as you normally would, but when you hit the bottom jump out as high as you can. When your feet hit the ground, immediately sink into the next squat and jump again.

This is a full squat on one leg. The leg that does not squat is extended forward during the exercise. When you are at the bottom of the squat, you look like a pistol, hence the name. It may take you several months to do this.

There are entire routines to help you accomplish this titanic feat, but there is one exercise that will take you straight to the pistol squat.

Simply place a pole or some other sturdy object in front of you and squat down on one leg. Use the pole to pull yourself out. Eventually, you will be able to do this squat without any aids.

During diving, triceps, pectoral muscles, shoulders, forearms work. Prisoners simply put their hands on a chair and their feet on the floor or on the bed.

Not only does this work your abs, obliques, and ribs, but it also works your quads, hips, forearms, and shoulder muscles.

Hanging leg lift options

Straight Leg Raises

Raise your straight legs, bending your hips until they are fully bent and your knees are well above your hips.

Leg raises with bent knees

If you can't do straight leg raises, you can change them by bending your knees and bringing them up to your chest.

Full straight leg lift

Do the straight leg raise as you normally would, but instead of stopping when your legs are above your hips, continue the exercise until your toes touch the bar.

Towel Straight Leg Raise

Hang two towels over the bar and take one in each hand. Perform straight leg raises while holding on to towels.

"Wiper"

Perform a straight leg raise, and when your legs are in the top position, tighten your abs and turn your legs to one side. Turn the other way. This is one exercise.

Straight leg raise with one hand

You've reached the status of a regime beast if you can perform a few one-armed straight leg raises and hold the top position for a few seconds.

Burpees are full body exercises. This simple movement tests both your strength and aerobic capacity.

Burpee variants

To perform a basic burpee, follow these instructions:

1. Start in a squat position with your hands on the floor in front of you.
2. Bring your legs back into a push-up position.
3. Return your legs to the squat immediately.
4. Jump up as high as you can from a squat position.

Burpee with push-ups

Do a regular burpee, but after your legs are in the push-up position, go ahead and do a full push-up.

Burpee with Indian push-up

Instead of a simple push-up, do an Indian push-up.

Burpee + pull up

Stand under the horizontal bar so that you can jump to it. Perform a normal burpee, but when you jump up, grab the bar and do a pull-up. Repeat. Did you hear it? It was the sound of your dying soul.

Possible warm-up of the prisoner, a set of exercises

You have many options to create a workout. Combine exercises to your liking.

If you still need a hint, here are some tips:

Pain Deck

This is supposedly a favorite workout among the prisoners, as they usually have a deck of cards handy.

Take a standard deck of 52 cards. Assign one of the exercises (or one of the variations) to each of the four suits. So you end up with something like:

• Clubs: Pushups
• Spades: Pull-ups
• Diamonds: Squats
• Worms: Hanging leg raises.

Start taking out cards. The suit tells you which exercise to do, and the number indicates the number of repetitions.

Finish the complex with ten Burpees for a good mood.

Juarez Valley Method

Detainees at the Juarez Valley prison in Mexico, one of the most dangerous prisons in the world, use the following training scheme.

Choose an exercise. You need to do only one according to the scheme. Let's say, for example, you can do push-ups.

The repeat scheme looks like this:

• Set 1: 20 reps
• Set 2: 1 repeat
• 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.

According to this scheme, you need to do 210 repetitions.

Before each set, take 5-10 steps to rest. Goal: Complete this circuit as quickly as you can.

Ditch driving

Instead of doing maximum amount repetitions in a given period of time, you can move along the groove, performing a certain number of repetitions for the whole day. You can do 10 push-ups every half hour. So in 12 hours a day you will complete 240 push-ups.

I'm moving in the groove with pull-ups. I have a horizontal bar hanging in my closet doorway. Anytime I walk past him and do 5 pull-ups. The number of repetitions I am able to accumulate during the day always surprises me.

Failure exercise

For hypertrophy and endurance, just do each exercise as many times as you can.

One exercise per day

When Ryan Ferguson was incarcerated in a Missouri state prison from 2004 to 2013 after being wrongly convicted of murder, he focused on just one exercise a day. The goal is to hit 500 reps per hour. It doesn't matter how many sets you do, just try to get to 500 reps in 60 minutes.

Source: artofmanliness.com

, Bedfordshire, England

Biography

Born into a wealthy family of Eira and Joe Peterson in a small town in Wales. Uncle of the future legend criminal world served two consecutive terms as mayor of the city, from 1960 to 1970. Unlike other criminals, there was no violence or terrible tragedy in Michael's childhood that could affect his personality. He loved to go to school, studied well, was polite to those around him and loved ones, he had many friends. His aunt believed that it all started with the move of a young family, after which, as she believes, he fell under the influence of bad company. After changing his name to the more resounding name of Hollywood actor Charles Bronson, he began to participate in fisticuffs. He also worked for about a year in the Mini-house escort network. At the age of 19, he married a woman named Irene, who had a son, Michael. Some time later, he went in for sports and, having pumped up his muscles, began to perform in the circus. Despite this, at the age of 26, he first goes to prison for an armed robbery, after which his wife divorces him. In the future, he will visit about 120 English correctional institutions.

crimes

His most famous crime was the post office robbery in 1974, during which he stole £26.18. He was sentenced to 7 years, but due to regular violations of the regime, he has been sitting in solitary confinement for 36 years now, 32 of them in solitary confinement. In 1988 he was arrested for a robbery, in 1992 he was released, three weeks later he was arrested again for preparing a new robbery. In prison, he became famous for fights with guards. Once he thickly smeared his body with oil, and then attacked the guards of the prison naked. A cellmate named Taran Vladimir prepared him for this attack, he personally lubricated him with oil and undressed him. He inflicted several serious injuries on the guards before an alarmed special forces squad could neutralize him.

During the time he was in prison, Bronson managed to become famous as an artist and poet. And even received awards for his work, while part of the money from the sale of works directed to charity. In October 1996, he took his lawyer Robert Taylor hostage, but released him after 30 minutes. The lawyer did not press charges. In 1998, he took several Iraqis hostage at Balmarsh prison. He ordered the hostages to call him General and threatened to eat one of them if his demands were not met. And later he ordered one of the hostages to beat himself, when he could not, he injured himself, after which he demanded a helicopter that would take him to Cuba, an Uzi machine gun, 5 thousand rounds of ammunition and an ax. and Adolf Hitler. In February 1999, a special unit was created in Woodhill maximum security prison due to the presence of three dangerous prisoners: Charles Bronson, Reginald Wilson and Robert Maudsley, and in order to ensure the safety of other prisoners.

During his final term, Bronson captured prison teacher Phil Danielson, tied him up with a rope, and held him for 44 hours. Danielson became a victim of Bronson, as he criticized his drawings. Tried to electrocute himself with a washing machine filled with water. In 2007, two guards at Sutton Prison broke Bronson's glasses in an attempt to prevent another hostage incident. After he was paid compensation in the amount of £200.

Personal life

Michael Peterson has been married twice. For the first time on a native of Great Britain, in a marriage with which a son appeared. The second time already being a famous prisoner. His future wife, 33-year-old Saira Ali Ahmed, a native of Bangladesh, saw his photo in the newspaper, after which she began to correspond with him. They met 10 times and in June 2001 got married in Woodhill, a maximum security prison. Peterson then changed his name again, this time to Charles Ali Ahmet, and converted to Islam. After 4 years they divorced. His wife gave numerous interviews about their brief marriage, describing him as a racist and a cunning, evil criminal.

Movie

On May 13, 2009, the premiere of the film "Bronson", which was based on the life of Michael Peterson, took place in Britain. Starring Tom Hardy, directed by Nicolas Winding Refn.

Public

There is a Bronson freedom movement in the UK.

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Excerpt characterizing Peterson, Michael Gordon

Only when Benigsen entered the hut did Kutuzov move out of his corner and move closer to the table, but so far that his face was not lit by the candles placed on the table.
Bennigsen opened the council with a question: "Should we leave the sacred and ancient capital of Russia without a fight or defend it?" There was a long and general silence. All faces frowned, and in the silence one could hear Kutuzov's angry groaning and coughing. All eyes were on him. Malasha also looked at her grandfather. She was closest to him and saw how his face wrinkled up: he seemed to be about to cry. But this did not last long.
- The sacred ancient capital of Russia! he suddenly spoke, repeating Bennigsen's words in an angry voice, and thereby pointing out the false note of these words. - Let me tell you, Your Excellency, that this question does not make sense for a Russian person. (He rolled forward with his heavy body.) Such a question cannot be asked, and such a question does not make sense. The question for which I asked these gentlemen to gather is a military question. The question is the following: “The salvation of Russia in the army. Is it more profitable to risk the loss of the army and Moscow by accepting the battle, or to give Moscow without a fight? That's the question I want to know your opinion. (He leans back on the back of his chair.)
Debate began. Bennigsen did not yet consider the game lost. Admitting the opinion of Barclay and others about the impossibility of accepting a defensive battle near Fili, he, imbued with Russian patriotism and love for Moscow, proposed to transfer troops at night from the right to the left flank and strike the next day on the right wing of the French. Opinions were divided, there were disputes in favor of and against this opinion. Yermolov, Dokhturov and Raevsky agreed with Bennigsen's opinion. Whether guided by a sense of need, the sacrifices of leaving the capital or other personal considerations, but these generals did not seem to understand that real advice could not change the inevitable course of affairs and that Moscow had already been abandoned. The rest of the generals understood this and, leaving aside the question of Moscow, talked about the direction that the army was supposed to take in its retreat. Malasha, who kept her eyes fixed on what was happening in front of her, otherwise understood the meaning of this advice. It seemed to her that it was only a personal struggle between "grandfather" and "long-sleeved", as she called Benigsen. She saw that they were angry when they talked to each other, and in her heart she held the side of her grandfather. In the middle of the conversation, she noticed a quick sly look thrown by her grandfather at Bennigsen, and after that, to her joy, she noticed that grandfather, having said something to the long-haired man, reined in him: Benigsen suddenly blushed and walked angrily up and down the hut. The words that had such an effect on Bennigsen were, in a calm and quiet voice, the opinion expressed by Kutuzov about the benefits and disadvantages of Bennigsen's proposal: about the transfer of troops from the right to the left flank at night to attack the right wing of the French.
“I, gentlemen,” said Kutuzov, “cannot approve the count’s plan. Troop movements in close range from the enemy are always dangerous, and military history confirms this idea. So, for example ... (Kutuzov seemed to be thinking, looking for an example and looking at Benigsen with a bright, naive look.) Yes, at least the Friedland battle, which, as I think, the count remembers well, was ... not quite successful just because our troops rebuilt at too close a distance from the enemy ... - Followed, which seemed to everyone very long, a minute's silence.
The debate resumed again, but often there were breaks, and it was felt that there was nothing more to talk about.
During one of these breaks, Kutuzov sighed heavily, as if about to speak. Everyone looked back at him.
- Eh bien, messieurs! Je vois que c "est moi qui payerai les pots casses, [So, gentlemen, therefore, I have to pay for broken pots,] - he said. And, slowly rising, he approached the table. - Gentlemen, I heard your opinions. Some will disagree with me, but I (he stopped) by the power entrusted to me by my sovereign and fatherland, I order a retreat.
Following this, the generals began to disperse with the same solemn and silent caution with which they disperse after the funeral.
Some of the generals, in a low voice, in a completely different range than when they spoke at the council, conveyed something to the commander in chief.
Malasha, who had been waiting for supper for a long time, cautiously descended backwards from the bed, clinging with her bare little legs to the ledges of the stove, and, mingling between the legs of the generals, darted through the door.
Having dismissed the generals, Kutuzov sat for a long time, leaning on the table, and thought about the same terrible question: “When, when, at last, was it decided that Moscow had been abandoned? When was the thing done that settled the issue, and who is to blame for it?”
“I didn’t expect this, I didn’t expect this,” he said to Adjutant Schneider, who came in late at night, “I didn’t expect this!” I didn't think that!
“You need to rest, Your Grace,” Schneider said.
- No! They will eat horse meat like Turks, ”Kutuzov shouted without answering, striking the table with his plump fist,“ they will, if only ...

In contrast to Kutuzov, at the same time, in an event even more important than the retreat of the army without a fight, in leaving Moscow and burning it, Rostopchin, who seems to us the leader of this event, acted completely differently.
This event - the abandonment of Moscow and its burning - was as inevitable as the retreat of the troops without a fight for Moscow after the Battle of Borodino.
Every Russian person, not on the basis of conclusions, but on the basis of the feeling that lies in us and lay in our fathers, could predict what happened.
Starting from Smolensk, in all the cities and villages of the Russian land, without the participation of Count Rostopchin and his posters, the same thing happened that happened in Moscow. The people waited with carelessness for the enemy, did not rebel, did not worry, did not tear anyone to pieces, but calmly waited for their fate, feeling strength in themselves in the very difficult moment find what needs to be done. And as soon as the enemy approached, the richest elements of the population left, leaving their property; the poorest remained and burned and destroyed what was left.
The consciousness that this will be so, and will always be so, lay and lies in the soul of a Russian person. And this consciousness and, moreover, the presentiment that Moscow would be taken, lay in Russian Moscow society in the 12th year. Those who began to leave Moscow back in July and early August showed that they were waiting for this. Those who left with what they could seize, leaving houses and half of their property, acted in this way because of that latent patriotism, which is expressed not by phrases, not by killing children to save the fatherland, etc. by unnatural actions, but which is expressed imperceptibly, simply, organically and therefore always produces the strongest results.