Prison Workout For Better Muscles

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As long as there have been prisoners, there has been prison training. As is common in correctional facilities, beating up the newbie on day one and avoiding soap drips, prisoners in tight quarters have built better muscles. Here are some reasons prison training works:

1) Unlimited Time – Time is the only thing you have. You can spend four hours building better muscle because you have nothing else to do!

2) Confined Space – There is no ambivalence and indecisiveness in prison. You can’t insist on going to the gym or running on the beach. You’re already in the gym and you can never leave it.

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3) Creativity required – with no equipment and no space to run, just you in a room, face to face with your potential.

4) You are Steppenwolf – A lone soldier, a man on a fitness mission. Better muscles and a checkered past, what more is a lady looking for?

So prison training has its perks, but most of us don’t want to commit crimes and go to prison just because we have better muscles. Fear not, prison training has many practical applications in the real world. This is a guide that uses prison workout concepts to create a fitness routine that you can practice in the confines of your bedroom.

The burpee

Get ready for some pain. The burpee is a staple of prison training. Do 20 drop sets and you’ll have better muscles in no time. Here is the process:

From a standing position, drop into a crouch. Place your hands on the floor and jump back into a push-up position. Do the push-up. Jump back into a squat and then jump into the air, bringing your knees to your chest. Do this 20 times. Take a breather and then do 19 more. Then do 18, then 17, and so on. You will feel the prison training burn.

upper body

The Deck of Cards – This prison training challenge requires a deck of cards and a hat. Sit on the other side of the room, opposite the hat, and turn cards toward it. Every time you miss and a card lands face up, do as many pushups as the card says (face cards are 10). Work your way through an entire deck, and you’ll work your way up to some seriously ripped abs and pecs. And remember to keep your body straight, no butts in the air (especially for real prisoners).

Tricep Prison Workout – This is an easy dip. Place your hands on a chair, bed, or sink and tilt your body toward the floor.

lower body

Squat Leap – This is basically a burpee without the push ups. Squat and jump up. This is what the quads work with.

Jump lunge – Lower your body into a lunge position, weight on the bent leg while the other leg stabilizes behind. Jump in the air and change the position of your feet. Repeat as soon as possible.


The Prisoner’s Plank – Drop into a push-up position, body stiff and straight. Now hold this position for three minutes. It’s not that easy unless you have washboard abs.

For the extreme prisoner

Handstand push-ups – You may have seen Nick Cage express these in Con-Air. The concept is simple: do a handstand — you can brace your feet against a wall for support — then lower your head to the floor and push it back up. You’ll build better triceps and delts.

The Wall Squat – Backing yourself against a wall, lower your body until your thighs and calves form a 90-degree angle. Hold this position as long as you can. Sound easy? Try it for 5 minutes. This is the prison workout way.

The prison workout fits perfectly into the Original blueprinta health plan designed to maximize strength and good nutrition for those looking for simpler, natural alternatives to health in the modern world.

Thanks to Mark Sisson

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