You don’t need a fancy gym, a lot of space, or even your freedom to get into shape. Prisoners around the world manage to get strong with using only the bare minimum. We’re not advocating getting locked up, but if inmates can get ripped in a concrete room, you can certainly manage a workout regime with the bare necessities. Most prison workouts involve the use of body weight in lieu of the equipment you’d find in your typical gym. The good news is, not much room is required, and most of these exercises can be performed anywhere. Yeah, after reading through these simple exercises you can do almost anywhere, you will no longer have any excuse for sitting on the couch all night!
This classic exercise works multiple muscle groups and is performed anywhere from PE class to the prison yard, and you can do this in your own living room. You can add some variety by changing the placement of your hands from narrow to work your triceps or wide to work your pecs.
Variations: Hindu push-ups, handstand push-up, and one-armed push-up.
Similar to push-ups, this exercise has numerous variations that make it a penitentiary favorite. They’re convenient because you can do them wherever you find a place to hang from. You can even buy your own pull-up bar if you don’t have a tree limb available to hang from.
Variations: chin-up, mixed grip pull-up, commando pull-up, narrow/wide grip, towel pull-ups.
Although the squat is a basic exercise it’s super effective. You work quads, glutes, hips, and inner thighs, in one exercise. You can do squats pretty much anywhere, no equipment necessary. If you’re actually in prison, just be careful not to have your glutes looking too good. I mean, look where you are?
Variations: prisoner squat, weight added, squat jumps, pistol squats.
Dips primarily work the triceps, pecs, shoulders, forearms, and core, and no equipment is needed. You can put your hands on a chair and feet on the ground, or prop them up on another object, like they do in prison. For added intensity, add some weight to your lap as you perform your dips.
Hanging Leg Raises
There’s very little equipment needed for hanging leg raises as well, and they work practically your whole body from your quads, to your forearms, abs, and oblique’s. Yeah, this one will burn the hell of your abs.
Variations: straight leg raises, bent knee leg raises, full straight leg raise, towel straight leg raises
This is definitely a very popular exercise and it burns so GOOD! Burpees are so popular because they’re a full-body workout in one simple, yet challenging exercise. Here’s how to do them:
Begin in a squat position with hands on the floor in front of you. Kick your feet back to a push-up position, then quickly return your feet to the squat position. Leap up as high as you can from the squat position. Repeat.
The great part about burpees is you’re able to add them to any of your workouts. Add in a push up or jumping jack for that little extra bonus burn at the end. You’ll thank me later!