A Prison Workout Routine: Bodyweight Exercises for Strength
A Prison Workout Routine: Bodyweight Exercises for Strength
During my recent trip to San Francisco, my wife and I visited Alcatraz, the most historic prison in the world. As they always say, "disobey the rules and you end up in prison. You go to Alcatraz if you break the rules in prison." It doesn't matter if you are in a low-level security prison or a maximum security institution, you will have to deal with living in a tight, small space. Even though that is the case, it is still possible to do effective workouts while incarcerated...not that I would suggest turning into a criminal simply to exercise more. The idea behind the prison workout routine is to use bodyweight exercises for strength improvement, rather than utilizing gym equipment.
One of the best features of a prison workout regimen is that it can be followed in virtually any environment. If you think about it, prison comes with a lot of restrictions on what can be used and what can't, so with this routine there are no acceptable excuses. How can bodyweight exercises help you gain strength?
There are limitless combinations of exercises you can do using only your body weight. Here are a few examples of the exercises that have given me great results. Most bodyweight exercises require you to make compound movements throughout your routine. Compound movements are much more effective for muscle growth. Consider the different muscles necessary to complete a chin up or a push up as opposed to the narrow range of muscles necessary for bicep curls and other isolation exercises.
The burpee is an exercise that will give you a full body workout. You start off in a standing position, move to a squat and then throw your legs into a push-up position. Do a pushup and immediately bring your legs back underneath you and jump up. This will provide a terrific workout for arms and legs, and will also offer significant cardiovascular benefits.
Pull ups: a staple of any bodyweight routine. You just need something to hang from in order to do it. Get yourself a wall mounted pull up bar if you can. Pull ups can be done in a number of ways, including underhanded, overhanded, with a wide grip or with a narrow grip.
Dips: get two chairs or any other object that you can support yourself on. If you're not in prison, you can get a real dip station as well. Lower yourself until your arms are parallel or less to the ground and explode back up. This offers a tremendous workout for the chest and the triceps.
Another staple exercise is the push-up - in fact, it would be impossible to find a successful bodyweight routine that did not have push-ups as a key element. No equipment or accessories whatsoever are necessary for this exercise. You can do all sorts of push ups, including conventional ones, decline push ups that work the upper chest, a closed grip version that works the triceps, wide grip push ups, dive bomb versions, hindu push ups, and even push ups done with only one arm.
Squats: these are as simple as they get. Simple squat down and back up over and over. Does that seem to simple? Try squat jumps or one-legged squats.
For extra lower bodyweight exercise you should try out a variety of plyometric exercises. Leap ups, step ups, depth jumps, and lateral jumps all help increase quad, hamstring, and calf strength.
While it is possible to spend all day doing crunches, your abdominal muscles really will not benefit. Complete a basic plank workout that incorporates a straight body version and those for each side. Think planks are just an easy yoga exercise? Talk to me once you have built up to 3 minutes on all three kinds of planks.
No fancy equipment, no fancy space, just you against your body. That's what a prison workout routine is really about.
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