Prison Workout Routine – Get Ripped Like A Convict
February 6, 2012— 19 Comments
When I think of prisons, the first things that come to mind are:
1. Rape jokes
2. Dudes stabbing dudes
3. Rape jokes
4. Ridiculously ripped guys doing push ups in their cells
Now whether or not it’s actually true, Hollywood has implanted into our minds
the idea that men in prison are super ripped and muscular. Personally, I’ve
never been to prison, nor do I know anyone in prison, but whether you like it
or not, many people believe that most guys in prison are jacked.
<img
class="aligncenter wp-image-1442" title="Prison workout"
src="[Link]
alt="Prison workout" width="500" height="300"/>
How to do a prison workout routine
So hypothetically speaking, lets just say I was arrested and put into prison for
bringing beef jerky into a vegan restaurant (hey, it happens).**
How in the hell would I then continue to workout even though I’m in a locked
in a tiny cell all day?
The answer – bodyweight exercises.
Using bodyweight exercises to get ripped
If you don’t have access to weights, then bodyweight exercises are the next
best thing.
And please don’t think bodyweight exercises only encompasses the
stereotypical “man in cell” doing push ups. When it comes to bodyweight
exercises, there are hundreds of possible exercises for you to do.
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This is why you really have no excuse to get fit even if you don’t have access
to the gym. If a prisoner in a tiny cell can get ripped, then so can you.
Prison workout – upper body exercises
Push up variatons – while the old fashioned regular push up is still one of
the best upper body exercises around, there’s just so much more you can do
with it. And the best part about push ups is that you only need a tiny bit of
open floor space.
Push up variations include:
Diamond push ups – video here [Link]
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Wide grip push ups - video here [Link]
v=L6nN1qnfvVA
Spider man push ups - video here [Link]
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Clapping push ups - video here [Link]
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T push ups - video here [Link]
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Hindu push ups – video here [Link]
v=9ZgKSSDISSo
Tricep dips – If you want to look like a force to be reckoned with in prison,
then you need to have big arms. One of the best ways to build up your arms is
with tricep dips. These can be done on the side of your bed.
Pull ups- These might be a bit harder to do in a prison cell since there’s most
cells don’t include a pull up bar, so the best thing to do would be to find a
ledge or something to grab onto. Pull ups are an excellent exercise for
building a wide v-shape back.
Prison workout – lower body exercises
Squat variations – In the world of bodyweight exercises, bodyweight squats
are the lower body equivalent of push ups. And just like push ups, there are a
ton of squat variations including:
Prisoner squats (no pun intended) – video here
[Link]
Y squats – video here [Link]
v=5idaZ3trtN8
Sqaut jump – video here [Link]
v=utQShuge6Vk
Hindu squats – video here [Link]
v=sb8YuEcETiw&feature=related
Lunge variations – Lunges are another great exercise to build lower body
power and mass. Here are some of the most popular lunge variations:
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Front lunge – video here [Link]
v=ab1exCz-qOg
Reverse lunge – video here [Link]
v=h82lv2Ehm1Q
Side lunge – video here [Link]
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Prison workout – ab exercises
Front plank/side plank – These are 2 of the best exercises to streghten your
core. While the side plank works similar muscles as front plank, it focuses on
the obliques a bit more.
Mountain climbers – This is a great exercise to really work your abs. Try to
do these for 30-60 seconds at a time. You can check out the video here for a
demonstration.
Badass exercises- become the ultimate convict
These are exercises that will make you the most badass man in prison (and
outside prison).
They include:
One-arm push ups
One-leg squats
One-arm pull ups
Hanging straight leg raises
Stand to Stand Bridges
One-arm handstand push ups
These are all super advanced exercises, but Coach Paul Wade teaches them
to you in a way that even beginners can understand in Convict
Conditioning.
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<img class="aligncenter size-full wp-
image-1460" title="Convict Conditioning" src="[Link]
content/uploads/2012/02/[Link]" alt="Convict Conditioning"
width="250" height="320"/>
The goal of Convict Conditioning is to help you work up to:
1. AT LEAST one set of 5 one-arm pushups each side—with the ELITE
goal of 100 sets each sid
2. AT LEAST one set of 5 one-leg squats each side—with the ELITE goal
of 2 sets of 50 each side
3. AT LEAST one set of 1 one-arm pullups each side—with the ELITE
goal of 2 sets of 6 each side
4. AT LEAST one set of 5 hanging straight leg raises—with the ELITE
goal of 2 sets of 30
5. AT LEAST one set of 1 stand-to-stand bridges—with the ELITE goal of
2 sets of 30
6. AT LEAST one set of 1 one-arm handstand pushups—with the ELITE
goal of 1 set of 5
You definitely deserve major props if you’re able to pull off these exercises in
real life.
Have any questions about the prison workout routine? Let me know in the
comments below.
** Note: No matter how much you want to, try not to bring beef jerky into a
vegan restaurant. While it probably won’t land you in prison, it is highly
frowned upon <img src="[Link]
includes/images/smilies/icon_smile.gif" alt=':)' class='wp-smiley'/>
