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Basic Prison Workout Guide

This document outlines basic prison workout exercises categorized into upper body, lower body, core/abs, and cardio. It includes various bodyweight exercises such as pushups, squats, and lunges, as well as advanced options for those looking for a challenge. The list serves as a starter kit for individuals interested in prison workouts, emphasizing the versatility of bodyweight training.

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cosmicorder2004
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347 views2 pages

Basic Prison Workout Guide

This document outlines basic prison workout exercises categorized into upper body, lower body, core/abs, and cardio. It includes various bodyweight exercises such as pushups, squats, and lunges, as well as advanced options for those looking for a challenge. The list serves as a starter kit for individuals interested in prison workouts, emphasizing the versatility of bodyweight training.

Uploaded by

cosmicorder2004
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

Here are a few basic prison workout exercises:

Upper Body

Handstand pushups

Handstand holds

Pushups (and pushup variations)

Hindu Pushups

Pullups (my all-time favorite)

Pullup Variations

Dips (use a bench with feet on a chair but this move can be rough on the shoulders)

Muscle Ups

Lower Body

Lunges (and lunge variations)

Prisoner Squats (no pun intended)

Jump Squats

Split Squats

Skater Squats

Pistol Squat

Wall Squat (sit & hold)

Squat Jumps

Glute Ham Raises (cellmate can hold feet)

Core/Abs

Hanging Leg Raise (for abs)

L-Sit

Back Bridge
Single Leg Hip Thrust

Scorpions

Mountain Climbers

Plank Variations

Handwalking/handcrawling/bearcrawls

Crab walks/tiger walks

Cardio

Shadow Boxing (and Kickboxing)

Jump rope (use shadow technique since they may not allow ropes)

Run sprints

Giant Killers

For Bad Mofo’s Only

Tai Chi

Yoga/Meditation

Squats with cellmate on back

Pushups with cellmate on back

Climb stairs carrying cellmate on back

Sprint carrying cellmate on back

Bedlifts (yes you deadlift your bed)

Fight in the yard (optional)

This is far from a complete list (you can see more advanced bodyweight exercises in this video), but I
can’t possibly cover all of the various bodyweight exercises in just one post. This is simply a ‘starter kit’
that was designed to show you the basic premise of the prison workout.

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