While there have been prisoners, there have been prison trainings. As common in correctional facilities as hitting the new kid on the first day and keeping the soap from spilling, inmates have been building better muscles in tight spaces. Here are some of the reasons Prison Workout works:

1) Unlimited time: time is the only thing you have. You can spend four hours building better muscles because you have nothing else to do!

2) Confined space: in prison, ambivalence and indecision do not exist. You can’t persevere in going to the gym or running on the beach. You are already in the gym and you will never be able to leave.

3) Creativity Required – With no equipment and no open space to run, it’s just you in a room, face to face with your potential.

4) You are Steppenwolfe: a lonely soldier, a man on a mission to stay fit. Better muscles and a haunted past, what else is a lady looking for?

So prison training has its advantages, but most of us don’t want to commit crimes and go to jail simply for the sake of having better muscles. No need to fear, prison training has many practical applications in the real world. This is a guide that uses prison training concepts to create an exercise routine that you can practice in the confines of your bedroom.

The burpee

Prepare for a little pain. The burpee is a staple of prison training. Do 20 descending sets and you’ll have better muscles in no time. This is the process:

From a standing position, squat down to a squat. Place your hands on the ground and return to the push-up position. Do the pushup. Squat back down, then jump into the air bringing your knees up to your chest. Do this 20 times. Take a break and do 19 more. Then do 18, then 17, and so on. You will feel the prison training burn.

Upper part of the body

The Card Game – This prison training challenge requires a deck of cards and a hat. Sit across the room from the hat and turn the cards over to him. Whenever you miss and a card falls face up, do as many push-ups as the card indicates (the figures are 10). Work your way through a full platform and you’ll be working your way up to some serious abs and pecs. And remember to keep your body level, with no butts in the air (especially for real prisoners).

Triceps Prison Workout – This is a simple dip. Place your hands on a chair, bed, or sink and lower your body toward the floor.

Lower body

Squat Leap: This is basically a burpee with no push-ups. Squat and jump up. This works the quads.

Jump Lunge: Lower the body into a lunge position, weight on the bent leg and the other leg stabilizing back. Jump into the air and change the position of your feet. Repeat as quickly as possible.

Center

The Prisoner’s Board: Get into a push-up position, your body stiff and straight. Now hold this position for three minutes. It’s not that easy unless you have perfect abs.

For the extreme prisoner

Push-ups: You may have seen Nick Cage squeezing them out in Con-Air. The concept is simple, do a handstand (you can prop your feet against a wall for support), then lower your head to the floor and push back up. You will develop better triceps and shoulder muscles.

Wall Squat – Against the wall, lower your body until your upper and lower legs are at a 90-degree angle. Hold this position for as long as you can. Sounds simple? Try it for 5 minutes. That’s the prison’s way of training.

Prison Workout is a perfect fit for Primal Blueprint, a health plan designed to maximize strength and good nutrition for those seeking simpler natural alternatives to health in the modern world.

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