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Apr 21, 2023 · Prison workouts are typically bodyweight workouts that can be performed using no equipment and minimal space. In this way, they are also great to use as hotel workouts, home workouts, and other areas with limited room to move around.
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Jan 15, 2019 · At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. An approachable way to incorporate prison-style bodyweight training into your workout program is through a series of 30-minute workouts in a three-day split as follows: 1.
Oct 16, 2023 · What Is a Prison Workout? Prison workouts are high-paced and typically use minimal space and equipment. They focus on the bodyweight moves: Squats. Lunges. Press-ups. Pull-ups. Dips....
- Brett And Kate Mckay
- The Benefits of Bodyweight Workouts. You can do them anywhere. Don’t have time to make it to the gym? Travel a lot? Locked up for 5-10 years? Great! You can do the prisoner workout anywhere . . .
- The Exercises. Below I’ve highlighted six main bodyweight exercises that work the entire body. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements.
- Push-ups. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level.
- Pull-ups. Pull-ups are a highly effective exercise that works a whole host of muscle groups, including the latissimus dorsi (the “wing” muscles on your back), biceps, traps, pecs, and forearms.
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- Prison Push-Ups. Push-ups are great! They work the chest, deltoids (shoulders) and triceps all at the same time. The only problem with them is that they require a lot of reps and sets once you get used to them.
- Commando Pull-Ups. Pull-ups are great for back and biceps. They are quite challenging as you have to pull against your entire body weight and the forces of gravity at the same time.
- Muscle-Ups. This has to be one of the toughest exercises in the prison-style workout arsenal as it combines an awkward transition from a pull-up into a dip.
- Dips (w/Chair) No other exercise hits the entire triceps and lower chest as much as dips do and all you need is your bodyweight and a “dip rig” to do them.
Mar 2, 2021 · 1. Juarez Valley Workout. This workout comes from Mexico’s toughest prison. It’s a rep scheme you can apply to any exercise. It’s ideal for the “one exercise per day” training plan, where you do a single exercise per day, rotating between an upper-body push, upper-body pull, and lower body exercise, i.e.; Monday – push, e.g., push-ups.
Key Takeaways. The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be.
