Prison is no joke, it’s sole purpose is to contain people who committed crimes. So naturally, it’s a place filled with very bad people who, most of the time, have very bad intentions and all the time in the world to think of ways of hurting others.
In order to survive in such a hostile environment where you have nothing but time, men often turn to working out. Some use it as means to inflict pain on others inmates, while others turn to exercising as a means of mental and physical strengthening.
Whatever the reasoning, you can’t deny that prisoners are often scary-looking guys with a fairly large amount of muscles. But how do they get so huge without any real equipment, being locked in a small room for 20+ hours a day? They get creative with what they got, and what they got is just their bodies and some common items.
Ultimate List of Bodyweight Strength Workout Exercises
No, you read that right — it’s not a typo. Blurpees are the same as burpees but instead of contracting your feet towards your knees, you spread them out so that your feet go towards your palms.
This little twist on the established burpee is good because if you are in a position with zero workout equipment it will perform as a sort of pull-up substitute by hitting your lats. It’s hard to imagine how that would work reading this but it does. Try it out for yourself and you’ll see.
Since there’s really no limit to how you can modify the push-up, try mixing things up with the variations in each set. For instance, if your first set is 20 regular push-ups, let your next one be decline push-ups, then the one after that incline push-ups, etc. This way you work more muscles and you won’t get bored so easily.
3. Mountain Climbers
This is primarily a core/abs exercise but it works a whole lot more than just that. It works your arms, shoulders, legs and your lungs. Grab a stopwatch, set a time you think you perform this and then just start blasting this exercise. You will be sweating and in pain, grasping for air and mercy fairly quickly.
4. Jump Squats
Regular squats are boring and it really doesn’t help that you have to do legs while doing this. Jumping squats are still a leg workout, yes, but it will burn you out much quicker and it will also work on your cardiovascular capabilities quite a bit. If you want to make this even more difficult, add a 180-degree turn after each jump.
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5. Wall Sits
Another easy way of doing legs that are gruesome but very effective. Stand against a wall in a sitting position as if there was a chair underneath you. Now stay in that position until your legs give out underneath you.
6. Walking Lunges
Yeah, I know — more leg work. Well, you don’t want your bros to call you “twigs,” now do you? Step forward with one leg and dropping both legs down until your hind leg’s knee touches the ground. Now repeat the same thing with the other and walk around a bit like that.
7. Commando Pull-Ups
Grab a pull-up bar in with a neutral grip, so that your palms are facing each other. Then raise yourself on each side. This will work your traps, but it will require core strength to keep your body from twisting to the sides.
Regular pull-ups, palms facing the bar. Play around with hand placement on the bar to attack different muscle groups.
Palms facing yourself, this hits the biceps. To get the best bang for your buck from chin-ups, try playing around with the 21 rep method and slowing down your reps. That way you will add extra stress on your biceps.
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10. Alternating High Knees
This is a great warm-up exercise. Place your hands in front your body about waist high and alternately start raising your knees towards your hands. Do a few sets of this. Each about half a minute/minute long.
11. Duck Walks
This will give the word “torture” a new meaning. Once you learn to love the duck walks, you will have quads that are concrete hard.
12. Bicycle Crunches
Lay on your back, hands interlocked behind your head. Raise your left knee to your chest and touch it with your right elbow. Repeat the same thing with the other knee and the other elbow. Your core will be in flames in no time.
This needs no introduction, dips are another bodyweight essential. If you don’t have access to any workout park near you or parallel bars, a regular bed or chair will do. Rest your hands on the edges of your bed or chair with your legs either being stretched out or with your knees bent.
14. Juarez Valley method
This isn’t an exercise as much as it is a way to spice up your workout. It was made popular by the Mexico’s notorious Juarez Valley prison inmates. For instance, let’s say you decided today to just do push-ups. Your first set of push-ups will be 20 reps, the second one will be just one push-up.
Going from there, your third set will be 19 push-ups and forth one will be just two push-ups. You continue this rep scheme for 20 sets with your final set is 20 reps.
To add even more dynamics to your workout, make every set a different variation of the initial exercise. If your first set was regular push-ups, make your second one decline push-ups, then go into incline and so on and so forth.