Prison Workout Routine At Home: Prison Exercises you can do at Home

Prison Workout Everyone knows them, the tough guys out of jail. Prison Workout The white undershirt stretches over sinewy muscles, fully inflated, full of strength and testosterone. Prison Workout They flex those muscles and want to look so threatening because they don’t have any weapons anymore.

But wait a minute – devices for training aren’t either. Have you ever wondered how these guys manage to maintain their muscle mass without extra weights, the leg press or additional supplements?

The secret is called ” Bodyweight Exercises “,, i.e. self-weight exercises that are very popular in prisons and Hollywood. More and more actors are using bodyweight training to get in shape for their roles.

You don’t need an expensive gym for bodyweight exercises, because: You can train wherever you are. Actor Jason Statham who is known for blockbusters like “The Transporter”, “The Expendables”, and “Death Race”, swears by weight and movement training.

This essentially consists of squats, deadlifts, push-ups and pull-ups and is performed at different intensity levels. This is particularly effective with the following two rules: 1. Never repeat a training session, 2. Make a note of everything.

For at least six weeks in a row, Jason Statham tries to do a different combination of exercises every day – this prevents the body from getting used to the execution and from falling into a standstill. By recording his Prison Workout, he can stop just that, track his progress and make sure which Prison Workout effectively builds muscle.

You also know that from yourself: The week is crammed with Leg Day, Upper Body Day, Back Day and fitness equipment of all kinds. But where are the endurance and fitness? Bodyweight exercises combine strength training with endurance, flexibility, and speed exercises to strengthen all areas.


Plyometric Push-Up:

Plyometric training (often just called plyo training) is not widespread in fitness studios. It mainly occurs in sports clubs, CrossFit boxes and other training facilities primarily about athletic performance and less about bodybuilding. This article is intended to shed some light on the subject and explain what plyometric training is all about and how it works.

Plyometric training is particularly interesting for athletes who depend on jumping ability or explosiveness, such as basketball, soccer, handball, martial arts and many athletics disciplines. The primary aim of plyometric training is to improve the jumping power in the lower body and the throwing power in the upper body. This article is therefore primarily aimed at athletes who want to improve their athletic performance.

Plyometric training aims to increase the jumping power and speed of an athlete. But it also leads to shorter response times and better flexibility. Also, depending on the training, specific exercises lead to an improvement in coordination and stamina.

Since not only muscles but tendons and ligaments are used, these can be strengthened with regular training. This will minimise the risk of injury.

In summary, plyometric training improves:

  • Reaction time
  • Maximum strength
  • Flexibility
  • Coordination
  • Condition
  • Reduction of the susceptibility to injury to ligaments and tendons

If you improve these factors, you can, for example, sprint faster, jump higher, throw farther or more robust, or hit or kick harder and more quickly.


The first systematic use of plyometric in training took place in the former Soviet Union and other Eastern Bloc countries. However, plyo activity was known under the term “jump training” or “shock training”. The Soviet sports scientist Yuri Verkhoshansky is considered the father of plyometric.

Since no natural flow of information between the East and West parties was possible during the Cold War, this training used to have a very mystical reputation. Many Western athletes attributed all the successes of the Eastern athletes to this training.

The training got its current name from the athletics trainer Fred Wilt in the 1990s. The term “plyometric” is made up of the Latin terms for “more” (Plio) and for “measure” (metric).


This chapter explains the basic concepts of plyometric training so that you can get an idea of ​​what it is exactly. In the picture below, we can see plyometric training with plyo boxes, one of the most common types of plyometric training.


Plyometric training is based on the theory of reactive strength training. This is a form of quick strength. There is initially a stretching, i.e. an eccentric movement of the muscle before a concentric contraction of the powers then occurs with the reactive force. This process is also known as the “stretching-shortening cycle” (DVZ).

The faster and stronger the eccentric phase of the movement takes place, the more force can be developed in the concentric phase. With the concentric action, it should be noted that the central nervous system is also very much involved and that it is a neuromuscular process. The concentric movement comprises an unconscious reflex (neural function) and a conscious contraction of the muscles.

For a reflex to occur, the stretching (eccentric movement) must occur as quickly as possible. Regular training of the DVZ means that more strength can be stored and retrieved from the muscle-tendon complex.

Plyometric is relatively easy to train. So-called plyo boxes are very often used. The plyo boxes are either made of gold or metal and are made in different sizes. As an alternative to professional plyo boxes, stools or stairs can also be used. The DVZ principle must be permanently adhered to. So just jumping is not a plyometric exercise.

To be a correct plyometric exercise, one must first jump off a small box and immediately jump back up (onto a higher box). The contact time with the ground is crucial and should be as short as possible. Landing after jumping down charges the muscles and tendons involved. This should be done quickly enough to create a concentric reflex. The same principle is used for drop jumps.

The following figure shows what exactly happens during a drop jump :

  • Before the jump, the calf muscle has a constant muscle length. The length of the Achilles tendon is also continuous.
  • The pre-tensioning of the calf muscles leads to the lengthening of the muscle fibres in the calf by actively lifting the foot (dorsiflexion);
  • The initial extension (plantar flexion) before landing leads to a concentric contraction of the calf muscle;
  • The contact with the ground leads to a tightening of the tip of the foot, which stretches the muscle-tendon complex (here, the unconscious reflex of concentric contraction is triggered)
  • The immediately following concentric contraction shortens both muscle and tendon;
  • A corresponding pre-tensioning is then carried out again before the landing begins.

Plyometric training is mainly used on the lower half of the body, although there are also exercise variations for the upper body, more on that later.


To use plyometric training properly, an athlete should meet specific requirements. The most common condition in the literature is that the athlete can do a one rep squat with 1.5 times his or her body weight.

There are also requirements for upper-body-specific plyometric training. According to the literature, heavy athlete (100kg and over) should at least bench their body weight.


A light athlete, i.e. under 100 kg, should push at least 1.5 times his body weight. You can test whether the athlete can do five clap push-ups in a row as an alternative to this.

Based on five repetitions, the prerequisite is that the athlete must complete five repetitions in 5 seconds with 60% of his body weight. This applies to both the squat and the bench press.

The following example shows that these prerequisites have not been thoroughly thought out: If an athlete weighs 97kg, he has to bench press at least 145.5 kilograms according to the above requirements. If he doesn’t manage to do that, he could gain 3kg and only push 100 kilograms. I only wanted to show that the information presented here is only a guideline with this anecdote. In my opinion, nothing speaks against starting plyometric training if you do not meet all the requirements perfectly. However, this Prison Workout is not for first-time athletes.

All requirements for plyometric training again in summary:

Lower extremities:

  • 1RM squats with 1.5 x bodyweight
  • Five reps of squats in 5s with 60% x bodyweight

Upper extremities:

If bodyweight <100kg : 1RM bench press with 1.5 x bodyweight

If body weight> 100kg: 1RM bench press with your body weight

Alternative for upper extremities:

  • Do five clap push-ups in succession
  • Five reps bench press in 5s with 60% x bodyweight

Maximum strength plays a vital role in plyometric training because a better-trained muscle can release significantly more strength/performance during the concentric movement. In conclusion, one could also say that a specific essential strength must be present before plyometric training can be started.


The volume in plyometric training is defined depending on the area of ​​the body to be trained.

  • Lower body: number of ground contacts
  • Upper body: number of throws or catches

You will also find recommendations for the number of jumps/repetitions based on the current training status:

  • Training status “Plyometric beginner”: 80-100 repetitions
  • Training status “Plyometric advanced”: 100-120 repetitions
  • Training status “Plyometric professional”: 120-140 repetitions


There are no out-of-the-box training plans for plyometric training because goals can vary widely from athlete to athlete and from sport to sport. However, the following points should always be observed during plyometric training:

  • Plyometric training should always include a warm-up
  • With increased intensity, the volume should be reduced downwards
  • The training volume should be adapted to your training level
  • The training should be carried out for at least six weeks (the first improvements, such as the jump height, can be noticed after four weeks)
  • 2 to 4 plyometric Prison Workout per week are recommended
  • Break times: 5s to 10s between the jumps, 2 to 3min between the sets, a 3-day break between the individual training units is recommended, but at least 24 hours

The most crucial point is the progression: The overload principle should be incorporated with any other strength training. For this purpose, the intensity, the volume or the frequency of the activity can be adjusted.


Here are some exercises that are suitable for plyometric training. In the first part, I show exercises for the legs with which you can improve the jumping power, then in the second part, I show activities for the upper body, for example, to increase throwing power. You can use these to create your training plan.


prison exercises

Plank Walk up and Down:

When it comes to losing belly fat and building muscle, the plank is promising. Because with this exercise, you work up a sweat: The entire body is stressed and shaped, everything from the hands to the feet is tense.

How many planks should I do a day?

The exercise is worthwhile; you should hold the forearm support for about 60 seconds and repeat this up to 3 times. It is essential to pay particular attention to abdominal tension and a firm core area.


Planks: After this time, you will see your first successes

Good news: The first results are pretty quickly visible. If you hold the forearm support for a minute every day or even incorporate multiple repetitions, you can see the first abs after a week. Strong!

How long should I hold the plank position?

Ultimately, there are no guidelines, or rather: only one. And that is: as long as you can. Of course, 60 seconds would be mega-strong. But if you are not ready, you can do four sets of 15 seconds each. The route is the goal!

What do I have to look out for with Planks?

The forearm support is only practical if it is done correctly. So first, make sure you have the correct posture. The back must not be in the hollow back, the whole body should be tense, and the core area around the stomach should be substantial. Also, you should do the forearm support on a relatively soft surface so that the elbows are not strained too much.

Which muscles are used in the plank?

Plank exercises significantly affect your entire body because the stomach and the whole core muscles are trained. Why is that important? A well-trained core can prevent back pain and also helps maintain good posture.

Doing planks properly

The classic plank, which primarily strengthens the straight abdominal muscles, is familiar to everyone: Put your hands shoulder-width apart, the shoulders remain over your hands the entire time. Put your feet hip-width apart; the body forms a straight line.

Therefore, you should vary the plank exercises.

Would you like to make your plank workout even more effective? Then you are ready for our five new plank exercises that can do even more than the essential exercise. Because with a few mini changes, the forearm support becomes much more strenuous.

Plank: The five best variants

You should do the following five plank exercises as a circle at least 2 to 3 times a week for two rounds for the best results.

1. Walking plank

This is how it works: Forearm support position, support your elbows under your shoulders, place your feet close together, bring your entire body into a stable straight line. Strong trunk tension. Head in line with the spine, looking at the floor.

Support your left hand, keep your body straight, do not rotate or tilt in your pelvis.

Now set up your right hand and force your body weight upwards into the support position. Then lower the weight again, starting with the left arm.

  • As often as 10 to 14 repetitions

2. Back support

This is how it works: From the prone position, support your elbows under your shoulders and put both heels on. Firmly tense your torso, legs and bottom and lift your bodyweight off. Hold straight, look at the ceiling.

Raise your right leg far, keep it straight and hold it briefly. Then lower and left. Carry on alternately.

  • As often as 12 to 15 repetitions per leg

3. Side support combination

This is how it works: lateral support on the right, body weight on the right forearm and right foot keep a stable straight line, not tilt or sag in the pelvis. Place your left hand on your left hip, head upright, look straight ahead.

Lift your left leg straight up as far as possible—balance body weight.

Bring the long left leg back forcefully, hold it briefly, then back to the middle, do not put it down. Keep your body straight at all times. Consciously raise your pelvis again.


Now stretch your left leg powerfully far forward, hold it briefly. With a long leg, swing back and forth and switch sides using the forearm support after all repetitions.

  • As often as 8 to 12 repetitions per side

4. The 3-point support

This is how it works: forearm support. Place your elbows under your shoulders, feet tight, and bring your entire body into a stable straight line. To do this, build up muscular trunk tension. Hold your head in line with your spine and look at the floor.

Put your right hand forward at a 45-degree angle, at the same time lift your left leg far, keeping your torso stable. Balance, keep it short. Back to the centre and repeat on the other side. Carry on alternately.

  • As many times as 12 to 14 repetitions

5. Plank with swivel

Now shift your weight onto your right forearm, rotate your body straight to the left and stretch your right leg forward; your body weight is on your left foot. Now test your left arm upwards. Hold briefly, lead back to the middle, then to the other side and continue alternately.

As often as 10 to 12 repetitions per side


prison body

Pike Push-Up

The pike push-ups are mainly about your shoulders and triceps. But the remaining muscle strands of your upper body are also challenged. Those who sit at their desk a lot and crouch and develop imbalances and pain in the upper back should specifically strengthen this body region. You don’t necessarily need equipment or heavy weights to improve your upper body – the pike push-ups are a good start.

More than pushups and almost a handstand push-up

For in order of moves, which is a kind demanding pushups represents and is the precursor to handstand push-up, the muscles of your upper body are put under high voltage.

The shoulders, in particular, are stressed – similar to shoulder presses with weights. You don’t need them here; after all, your shoulders support a large part of your body weight here.

However, due to the unfamiliar, demanding movement, mistakes can easily creep into the execution, which in the best case reduces the effectiveness of the exercise and, in the worst-case, increases your upper back complaints.

We’ll show you how to perform complex bodyweight exercise correctly and effectively.

Which muscles are being trained?
In contrast to regular push-ups, where the legs carry you along, there is additional weight on the upper body because the pelvis is elevated. The muscle strength of your shoulders is primarily required for lowering and then pushing up. But your arms and back also have to work correctly.

  • All three parts of the shoulder delta (Musculus deltoideus pars acromial, M. deltoideus pars spinalis et clavicular)
  • Triceps (triceps brachii muscle)
  • Supporting muscles: Hood muscle (M.usculus trapezius)

Correct execution of the pike push-ups

To get the best possible training success out of the pikes, you will now find out what you need to pay particular attention to during execution.

You will also find other, more challenging variants that shift the focus of the exercise a bit so that your abdominal muscles are also trained directly – practical, right?

First, find yourself in the dog looking down: Your weight rests on the palms of the hands and the tips of the feet; the head is held in line with the back.
The arms are firmly fixed on the floor close to the chest. Now bend your arms slowly so that your upper body lowers towards the bottom.
When your head is just above the floor, push yourself back up to the starting position in a controlled manner. The movement comes from the shoulders, not the hips.

Caution: To accidentally land on your nose, you should first feel your way slowly into this position. You can do this easily by choosing the angle not so steep at first. The roof that your body forms is flat at the beginning until you are sure that you can support your body on your shoulders and arms.

Tip: If the muscle strength decreases during the execution, the landing can end up on the head in the worst case. In the beginning, feel free to place a pillow under your face.

prison cell work out

Plank Push-Up

This is an exercise variation that will set new stimuli. The forearm support has been one of the standard exercises in bodyweight and functional training for some time. With the interpretation presented here, you bring a breath of fresh air into your Prison Workout!

Plank to push up position: forearm and push-ups combined

A plank to push up is an exercise that belongs to the field of bodyweight training. The main stressed areas are the core, shoulder and arm muscles.

In the support positions (both forearm and push-up position), static work is primarily carried out. However, dynamic muscle work is required when pushing up into the push-up place and going back down into the forearm support. It is precisely this change that makes this exercise so interesting.

Plank to push up position: The primary muscles involved

Abdominal muscles

  • Mostly has to do static work in everyday life
  • It consists of the straight and oblique abdominal muscles (M. rectus abdominis | M. obliquus externus / internus)
  • Strong abdominal muscles are an essential basis for a healthy back (keyword muscles close to the spine)

Shoulder muscles

  • The shoulder joint is the most flexible in the human body (ball and socket joint), but at the same time, it is also one of the joints most susceptible to injury
    is involved in almost all upper body movements
  • Strong shoulder muscles mainly support the shoulder joint
  • Consists of three parts: anterior, middle and posterior part (M. deltoideus pars clavicular | M. deltoideus pars acromial | M. deltoideus pars spinalis)

Rear upper arm muscles (M. triceps brachii)

  • is a three-headed muscle (even if this is not always seen in many people)
  • is always active when the arm is stretched
  • is a weakened muscle in many people


  • Start in the push-up position. The arms are almost straight, the body is straight like a board, and your head is in line with your spine.
  • First, bring your right forearm to the floor, then your left forearm. The forearms are then parallel to each other on the floor.
  • You are now in the regular plank (forearm support). But you only stay here for a short time. The upward movement, i.e. the way back to the starting position, is waiting for you.
  • Now stretch your right arm. So you push yourself up on one side. This asymmetrical shape feels unusual at first, but it is a significant functional element.
  • Now you also stretch your left arm. So you push the left side up. You are now back in the starting position. Now start the entire movement from the beginning.

Important information about the execution

Make sure that you change the order of the individual arm positions from time to time. Sometimes start with the right arm, then again with the left arm. So you have the guarantee that both sides will be equally burdened and challenged. Do the number of repetitions you want.

  • Keep your body in a very straight line. Do not lift the pelvis too far. Otherwise, a large part of the desired tension on the abdominal muscles will be lost.
  • But don’t let yourself sag either.
  • The most common complaints participants complain about are lower back pain.
  • You can usually avoid this by keeping your body straight and actively tensing your abdominal muscles (pulling your navel inwards).
  • Pull your shoulders away from your ears. This will avoid neck tension during and after the exercise.


Depending on your capabilities, this exercise can seem challenging or easy. But of course, there are always options to adjust the level of difficulty.

It will be easier if you first keep both knees on the floor. This means that the weight that you have to bring up is significantly less. The rep count also plays a role. If you can only do one rep, you have to increase over the next few weeks slowly. If you are in a good mood, you can do several repetitions and sets (rounds).

To create some instability, you could place your legs on an exercise ball. This means that you still have to balance the forces acting on the side.

A real challenge is pressing from the plank into the push-up with both arms at the same time.

Complete push-up from the plank

  • Start from the plank
  • The board position is the order of the day! Tense your stomach, do not arch your back, do not lift your pelvis upwards.
  • Head in line with your spine
  • Shoulders away from ears
  • Extend arms at the same time, no foot extension impulse, no hip insert
  • Movement is accomplished solely through arm extension


Commando Pull-Ups

The command pull-up mainly trains the biceps muscles. To do this, grab a horizontal bar with both hands directly behind each other (both thumbs in your direction). Then you let yourself hang down and pull yourself up so that your head can look over the bar on one side. With the next set, you change the hand position (right hand forwards or backwards, depending on how you started) to ensure an even distribution of force.







Muscle up is an essential milestone in the long-term training process, especially among athletes. This advanced gymnastics element makes an impression on the viewer and is also an excellent exercise for the compressive and tensile strength of the upper body and the explosiveness of the hips.

We show what to watch out for to learn the muscle-up and pass the milestone. The article gives some tips and tricks to get the muscle-up he is learning.

Preliminary remark: The following text refers exclusively to the “Kipping Muscle-Up”, i.e. the variant in which the swing from the hips and shoulders ensures more efficient and energy-saving execution.

I am learning to bar or ring muscle-up – which is easier?

The question of the “more beginner-friendly muscle-up variant” can not be answered clearly. While some athletes can play several bar muscle-ups – pulling up and pushing their upper body over the pull-up bar – without doing it once in the rings, the opposite is true for other athletes.

The Ring-Muscle-Up is often perceived as the simpler variant in terms of effort, as the rings can be moved very freely and move into a favourable position with a strong swing (or “tilt” in the cross-training-specific language) to let go.

On the other hand, the shoulders, in particular, have to do a lot of stabilisation work during the final dip. The Bar-Muscle-Up offers more stability but also requires more traction.

For orientation: if you have a strong shoulder – good performance when performing ring dips are a good starting point – and who find it easy to do explosive and coordinatively demanding exercises, the ring muscle-up will probably be easier for them than the bar- Muscle-up.

Anyone who has deficits in explosive kipping movements but is vital in pulling exercises ( e.g. pull-ups) is more likely to experience success on the pull-up bar. For the sake of simplicity, we want to focus on the ring muscle-up in this article, as this is more relevant in classic cross-training.

Requirements to learn the muscle-up

Whether ring or bar: the muscle-up is expressly not a suitable exercise for complete beginners in gymnastics. The muscle-up combines a strong pull-up with a stable dip, a good kip and perfect timing. The following performance in the self-weight exercises should therefore be achieved before the muscle-up training is worthwhile:

  • 7-10 strict pull-ups
  • 10+ kipping pull-ups
  • 10-15 dips *
  • 3-5 Strict Chest2Bar pull-ups

* Depending on which muscle-up variant you choose, this should be done on the bars (bar-muscle-up) or in the rings (ring-muscle-up).

The ring muscle-up: this is how it works

A neatly executed ring muscle-up is nice to look at. Anyone new to the sport will find the exercise extremely exhausting – the shoulders in particular tire quickly at first. The perfectly timed tilt is the key to ease, and technically, good athletes can do ten or more muscle ups in one go.

This is how the kipping ring muscle-up works:

  • Both hands grip the rings tightly. The body must hang freely; the feet must not drag on the floor.
  • The legs are closed. The feet are straight; the entire body is under tension.
  • The kipping movement is initiated by activating the shoulder and the lat. Caution: Keep your arms straight! Pulling out of the components takes all the energy out of the swing.
  • Instead of pulling on the rings, the lat pushes the curls down.
  • By swinging from the hip, the body is brought into as horizontal a position as possible. The rings should be as close to the hips as likely – extreme athletes can also get the muscle-up with their hands at chest height. However, this is inefficient.
  • The body is in the horizontal, should be a moment of weightlessness occur – the first time coming here to the arms (tensile) use.
  • The body can now be brought “over the rings”. For this, a quick sit up is practically carried out. Landing takes place in a deep dip.
  • Parallel to the sit-up, the legs are pushed back forcefully to create a counterweight.
  • As I said: if you have a specific essential strength, the ring muscle-up is, above all, a question of rhythm. The so-called transition at the right moment requires a bit of practice, but this is a classic ” getting the hang of it” exercise – once you have developed the feeling for the movement, progress occurs very quickly.


Scaling option for the ring muscle-up

In addition to general strength training – pull-ups, dips, ring rows, etc. – there are also scaling options that shorten the path to the first muscle-up.

One variant is to first learn and train the tilt on your own. Pushing the body explosively into the horizontal position requires practice and should be seated before working on the transition to the dip.

Working with pull-up bands is also helpful. These are placed so that they hang loosely between the rings. Now they are encompassed together with the rings, and the back is placed in the band approximately at the level of the upper tailbone. In this semi-recumbent position, the buoyancy from the hip and the subsequent transition to the deep dip can be trained well.

A jumping muscle-up can be performed as a third scaling. Instead of starting from the free slope, the body is brought by a small jump to the height at which it is easy to “fall into the rings”.

The muscle-up requires one thing above all: tolerance of frustration! Depending on the athletic starting point, the first successful attempt can take weeks to months. But that’s how it was with learning to walk. Or with our literacy. It pays to stay tuned and is guaranteed to be rewarded – have fun with your training!





Even if you have enough strength for dips, that does not mean that the movement is performed precisely. Many athletes have problems activating their pecs or triceps during exercise. Lousy posture can quickly lead to pain and shoulder injuries when doing a dip.

Fortunately, there are very suitable assistance exercises with which you can slowly learn good dips. Under the item “Training plan for beginners”, I will tell you tried and tested tips and tricks on how you can quickly achieve your first dip.

Therefore, it is best to include dips in your training plan right away.



  • If you want to build an athletic and muscular torso.
  • If you like functional (natural movements) exercises that use a lot of muscle mass simultaneously.
  • If you want to integrate bodyweight exercises into your training that provide variety and fun.
  • If you are ambitious to learn complex movements like the “muscle-up”,.
  • If you want to burn a lot of calories and thus body fat.

The right execution

Regardless of whether you train in the studio on a dip station, in the park on parallel bars or at Prison Workout on a weight bench with dip handles, make sure you do it correctly.

The handles should ideally be high enough that you can straighten your legs.

The reach should be individually adjustable. Because when the hands are under the shoulders and the arms are close to the upper body, good shoulder stability is achieved. The further the handles move away from the body, the more this stability is given up.

If your studio has dip bars that are not parallel but V-shaped, you can very quickly train at the point where the reach is proper for you. And with V-bars, gripping is usually done in the direction of the converging bars.

Starting position:

The hands grip the dip bars tightly. The shoulder blades are drawn together as much as possible. The chest is stretched out a little (similar to the bench press) so that the shoulders can be pulled back and down at the same time.

But under no circumstances should the shoulders move up or roll forward in front of the chest. The legs are stretched and brought together; the ankles stretched as well. Tight buttocks stabilise the posture, and the pelvis is brought into a neutral position. This means that it is not additionally burdened because it does not have to compensate for any loads resulting from crossed legs or pendulum movements.

Now the feet are under the hips or a little in front of them. And the elbow knuckles point backwards, and the elbows point forward. This keeps your arms closer to your torso throughout the exercise.

Movement down

Now the upper body is slowly lowered with the legs straight, and the chest is tilted forward. This activates the chest muscle. So just imagine that you are doing pushups with your legs pointing down. And that while the upper body is bent forward.

Also, keep your shoulder blades together and your shoulders behind your chest. Keep your forearms upright throughout the movement. The head looks down slightly. This keeps the cervical spine in a neutral position.

That means it is not hyperextended backwards because you’re throwing your head back. Or you have unnecessarily burdened because you are looking to the right or left.

Move up

First, the arms are stretched with the strength of the triceps, chest and shoulders, and the trunk is brought into the starting position. Keep your feet straight and your buttocks tense.

The elbows are pushed down at the end of the movement. This briefly relieves the tension in the chest and triceps, but you train the joints and ligaments over the full range of motion as a beginner.

Also, when learning the movement, you will be able to use the short relief before the next repetition.

Prison Workout: Prisoner Sit-Ups

The sit-up is a popular exercise for your abs training without equipment. The term “sit up” comes from English, which translates as “sit up”. This means the execution of the movement: If you do the exercise, you come from the prone position into an upright seat by moving your torso towards your thighs. In particular, the straight abdominal muscles are activated. They allow you to sit up from the lying position.

So if you want to train your stomach, you should know sit-ups. Advantage of the exercise: You don’t need any equipment. It is, therefore, ideal for pure bodyweight training. For more intensity or variety, you can, of course, include dumbbells, theraband, exercise ball or other tools in your Prison Workout at any time.

Do you feel like exercising? With our free foodspring Prison Workout, you can train effectively and specifically at Prison. You are tailored to your goals and your training level. You decide: choose from many different activities.

Prison Workout: What are the benefits of sit-ups?

The sit-up is an isolation exercise, which means that you train a specific muscle group in isolation, in this case, the straight abdominal muscles. Sit-ups exercises activate your core and set specific stimuli for muscle building.

For anyone working on a six-pack, it makes sense to integrate sit-ups into their training. In addition to aesthetic reasons, solid abdominal muscles have other advantages: Together with the back muscles, they stabilise and relieve the spine. You can improve your posture, counteract a hollow back and prevent back problems.

A trained core ensures more balance and body tension, which you can benefit from in all sports, regardless of weight training, running, or yoga.

The important thing is: it’s all in the mix. So you shouldn’t focus entirely on sit-ups and incorporate other abdominal and back exercises into your training.

Prison Workout: Are Sit Ups Good For Your Back?

Sit-Ups primarily train the straight abdominal muscles, but these are an essential counterweight to the back muscles. Together, the abdominal and back muscles ensure a stable core.

This is why sit-ups are an excellent abdominal exercise for people with healthy backs. If done correctly, it can counteract incorrect or excessive strain, for example, from sitting for too long. If the abdominal muscles are too weak, this can lead to imbalances in the spine area. In the worst case, joints, ligaments and intervertebral discs are damaged.

If you already have problems with your spine, it is best to consult a trainer before doing ab training. To slowly approach sit-ups and benefit from the positive effects of the exercise, you can start with crunches or do a lighter sit-up alternative, for example, with an exercise ball or a Theraband as support.


Prison Workout: Hanging Leg Raises

Which muscles do we use when doing hanging leg raises? In the hanging leg raise exercise, we primarily strengthen the lower part of the straight abdominal muscle ( rectus abdominis muscle ) and, secondarily, the upper area.

With the lateral execution, we, of course, also use the oblique abdominal muscles (Musculus obliquus externus / internus abdominis).

Which hanging leg raise should I do? Depending on your fitness level, choose the top exercise for fitness professionals, advanced or beginners. To do this, incorporate this exercise into your full-body strength training plan once a week.

How many repetitions for optimal muscle building? Two sets and eight repetitions are ideal for building muscle.


Target muscles: With the hanging leg raises, we mainly train the lower abdominal muscles and, secondarily, the upper part of the straight abdominal muscles ( upper abdominal muscles ). We only use the lateral abdominal muscles to a lesser extent.

Posture: Keep your arms straight, your upper body as straight as possible, and your legs almost straight.

Execution: Perform the pull-up bar exercise with as little momentum as possible. Only with the strength of your straight abdominal muscle can you move your legs without swinging upwards. You’d instead not get very high initially, but do the fitness exercise correctly and slowly.

Tip for beginners: As a fitness beginner, you can do the exercise with bent knees (see exercise 3a below). As soon as you can do more than eight clean repetitions, try to do as many repetitions as possible with your legs straight.

Side hanging leg raises

Target muscles: If you want to focus more on your lateral abdominal muscles, do the hanging leg raises sideways. The main target muscles are the oblique muscles, and the secondary target muscles are the straight abdominal muscles.

Posture: In contrast to the leg raise exercise before, you do not grip the pull-up bar crosswise but lengthways (facing forward). Keep your arms, upper body and legs as stretched out as possible.

Execution: Move your almost stretched legs alternately to the left and right above, mainly using the strength of your lateral abdominal muscles. It is also important here that you do the leg raise exercise without any swing.
Tip for beginners: To get used to this initially challenging exercise strain, do not stretch your legs but rather bend them upwards.

Hanging knees with dumbbells

Target muscles: When hanging knees with the dumbbell, we primarily strengthen the lower abdominal muscles and the upper abdominal muscles.

Posture with a chin-up bar: hang yourself on a chin-up bar with your arms stretched out (see picture) and take a dumbbell between your bent feet. Make sure your shoes aren’t slippery, so the barbell doesn’t fall off. When lifting your knees, hang a stable exercise mat on the floor for security.

Execution with pull-up bar: Without any swing, you move the dumbbell with bent knees up. Do not fully extend your legs at the bottom to not lose the tension in your abdominal muscles.

Posture on the device: With your upper and lower back, you stay very close to the backrest and only move your legs.

Execution on the device: In the video, my brother Tobias Rees explains the exact implementation.

Tip: Prison Workout, you can also do the hanging knee lift abdominal exercise with two stable chairs; see this article: The best abdominal muscle exercises to do at Prison Workout.

Prison Workout: Hanging Leg Raises

Target muscles: With the abdominal exercise hanging leg raises with the half-high leg raises, we primarily exercise the lower area of ​​the straight abdominal muscle and secondarily the upper muscles of the abdomen. The front thigh muscles ( leg extensor muscles ) have a supportive effect.

Posture: As in the picture, your arms and upper body always remain vertical and your legs straight.

Execution: Primarily from the strength of your lower abdominal muscles, you now slowly move your stretched legs upwards. If you can get it higher than the horizontal on the first few reps, so much the better.

Increase the level of difficulty: In exercise 1a at the top, you will find the exact execution of the professional version of the hanging leg lift.
Lower the level of difficulty: Exercise 3a shows you below how you can prepare for this leg raise exercise with your knees bent.

Prison Workout: Lying leg raises incline bench.

Target muscles: The fitness exercise lying leg raises on the incline bench is another Prison Workout to prepare for the hanging leg increases. The straight abdominal muscle – especially the lower part – is again the primary target muscle here.

Posture: When exercising, hold on to the end of the incline bench and keep your legs almost straight.

Execution: Now, use the strength of your lower abdominal muscles to raise your legs as high as in the picture on the right. You go back slowly and without jerking. However, stay with your legs a little more in the air than in the left image to maintain the muscle tension in the abdomen.

Decrease the difficulty level: If the upper leg raise exercise is too strenuous for you, do the leg raise while lying on the floor as in the video.

Hanging knee raises

Target muscles: Contrary to the red marking shows, we mainly train the straight abdominal muscles when we hang knee lifts.
Posture: You keep your arms and upper body straight and your knees at 90 degrees when you walk up.

Execution: Try to be at least horizontal with your thighs for the first of the eight repetitions. If you can do it, you go very far with your knees towards your upper stomach.

Increase Intensity: Once you can get eight correct reps, do as many reps as possible with your legs straight. You can find the exact instructions for this when training exercise 2a above.

Knee lift on the device

Target muscles: The target muscles in the fitness exercise knee lift on the machine are the muscles on the lower abdomen, then on the upper abdomen and finally on the front of the thighs ( leg extension ).

Posture: Stay close to the backrest, especially with your lower back, to protect your back extensor. You don’t have a backrest in the video, so you have to pay special attention to a straight and vertical back.

Execution: You slowly move your knees up and feel fully into the lower abdominal muscles when you go down.


jail workout

Prison Workout: Prison Burpees

Anyone who has done burpees as part of their fat-burning fitness training knows that this is the worst torture you can go through – apart from real medieval torture. But it is also the kind of torture that one voluntarily submits because a burpees routine is simply the best way to burn fat, lose weight, and tone up your muscles.

Burpees: The most brutal exercise there is

When you see someone doing burpees from a distance, you probably don’t think that they’re trying too hard or that this simple move is as effective and strenuous as everyone claims to be. However, once you start doing this yourself, you’ll understand why this self-body exercise is one of the most brutal there is – and one that burns fat as fast as it builds muscle.

Even more intense, more fat burning: The Prison burpees routine

The first burpee won’t kill you – but on the second, third, fourth, etc., you will feel like your muscles are on fire, and in a few seconds, your lungs will start hating you. You find it hard to breathe, and you start sweating like never before in your life. Burpees are brutal, but there is a routine used by the military special forces that are even more intense and burn even more fat.

How Many Calories Do You Burn With Burpees?

According to the Healthline website, 20 burpees can burn up to 15 calories (at a rate of 10 or 15 per minute). According to the military burpees’ inventors, it increases if you increase the intensity of this training again.

It’s relatively simple: stand in the corner of the room and do 20 burpees. Now run at full speed to the other corner of the room and do another 19 burpees. Run to another corner and do 18. Repeat the pattern until you get to a burpee. Rest only when you need to (that is, when you feel like the air is no longer reaching your lungs and your muscles are starting to shake).

Burpees put a lot of pressure on your ankles, knees, and wrists, so make sure you’ve warmed up well before starting the exercise.

How do you properly perform a burpee?

  • Stand face forward. Your feet should be hip-width apart, and your arms should be on your sides.
  • Get into a squatting position by pushing your hips back and bending your knees. Focus your weight on your heels and avoid tiptoe.
  • Lean forward and place your palms on the floor in front of you. The position of the palms should be narrower than the width of the feet.
  • Jump your feet back, straighten your legs, and land on your toes. In this position, use your stomach as support and don’t let your back bend in any direction.
  • Bring your feet back forward with a bounce until they are positioned next to your hands.
  • Raise your arms above your head and jump up, then down again to do the whole movement again.



Prison workout plan

Prison Workout: Prison Jumping Jacks

Prison workout plan, To warm up before the actual Prison Workout or to stimulate fat burning – demanding cardio units should not be missing within a good training plan.

After all, these exercises not only support fat loss but also promote heart health.

One particularly suitable exercise is the jumping jacks: They challenge all large muscle groups quickly and ensure a wonderfully high training pulse. That’s why they are so good for a warm-up – or as a HIIT exercise for your circuit training.

Surely you still know the exercise from physical education and do not have the fondest memories of it? It doesn’t matter; we’ll reinvent it a little for you – the activity may be more fun today without jumping or crossing it – or is better suited for your joints or your neighbours at Prison Workout.

Which muscles are being trained?

Because the Jumping Jacks are performed so quickly, namely jumping, and the upper and lower body is involved, the exercise can be pretty intense depending on the duration of the training. That’s good because that’s why you finally slipped into your Prison Workout clothes, right? You can feel the following muscles:

  • Quadriceps & Hamstrings
  • Adductors & Abductors
  • Calf muscles
  • Trapezius
  • Deltoid muscles
  • Glutes

The correct execution for jumping jacks

  • To get the most out of the training, the exercise – despite its simplicity – should be performed carefully.
  • Start in an upright position: the legs are closed, the arms hang loosely down.
  • Then jump up with your legs and swing your arms up with you, over your head.
  • Cushion the impact by bending your knees slightly as you hit it.
  • Then return to the starting position.

When performing the exercise, make sure you breathe deeply and evenly – this way, you can hold out longer, and that should be the declared goal here.

Diverse jumping jack variations

A Prison Workout is coming up, and you want to warm up with jumping jacks? The neighbours may not be so happy about the undamped hopping on the floor. Or maybe you have knee problems and are looking for a joint-friendly variant.

Fortunately, in addition to the jumped exercise, there is also a version with which you can train without a mouse button or pain-free.

Jumping jacks without jumping

  • She trained: Legs, arms, shoulders.
  • Difficulty: Light
  • Note: Always tense your stomach firmly.

Cross Jacks

  • Trained: Buttocks, legs, shoulders. Cardio & coordination.
  • Difficulty: Medium: concentration is required here!
  • Note: The legs alternate with the front and back when jumping, the stomach is firm.
prison excercise

 Prison Workout: Prison Squats

It is no coincidence that squats are called the queen of basic exercises in fitness training. They are considered a miracle cure for a firm bottom and shapely legs. This post will show you why this is the case, how to do the squats correctly, common mistakes, and other tips about this classic exercise.

Squats – 5 Great Reasons for an Easy Exercise

  • The squat corresponds to a movement pattern that has been given to humans evolutionarily since ancient times.
  • The squat is highly efficient: you train more than half of your entire musculature, and the affected muscles work together in a muscle chain. This functional training brings much more than an isolated training of individual forces.
  • If you do squats regularly, your body will burn fatter accordingly—your basal metabolic rate increases. You burn more calories – even when you are resting.
  • Squats are one of the most straightforward exercises. You don’t need any equipment for this; you can train anytime and anywhere.
  • The knee is not damaged – as is so often mistakenly claimed – on the contrary, the muscle corset better protects, stabilises and strengthens it from injuries. The prerequisite is, of course, that you do the exercise correctly. Even with previous damage, the practice can help to support the function of the joint.
  • However, you should consult your doctor beforehand on how you can optimally design the training.

Which muscles are trained in the squat?

The squat primarily targets our largest and most powerful muscles in the buttocks. The very extensive muscles in the thigh are also well trained. And by the way, squats also strengthen the muscles in the calves, back and stomach. When done correctly, this at first glance inconspicuous exercise can do a lot: It helps you to

  • Build up the muscles of your whole body quickly and easily,
  • To improve your agility,
  • To increase your coordination skills,
  • To train your sense of balance
  • To stimulate metabolism and fat burning,
  • To strengthen the cardiovascular system,
    To stabilise the knee joints and to support them in their function.

The right execution

Above all, make sure that your back stays straight. This is automatically the case when the torso is under tension. Also, your head should remain an extension of the spine, so if you do it correctly, you will look slightly downwards at an angle.

It is helpful to combine the exercise with breathing: breathe in as you bend and tense your core at the same time. When you straighten up, you breathe out and let go of the tension.

Your feet are stable on the floor. How wide your legs also depend on the muscles that you want to train more. In the beginning, we recommend a hip-width stand. Your toes are pointed forward. The knees must stay behind the tips of the toes throughout the exercise.

When doing the squat, the question is often how deep you should sink. The basic rule is to bend your knees until your thighs are in a horizontal position to the floor (see common mistakes). Your centre of gravity is as far back as possible; the weight rests on your heels.


prison cell workouts

Prison Workout: Prisoner Squat Jump

This exercise is a simple variation on the straight jump. The gymnasts try to get into a squatting position during the flight phase.

Jump upfront with arm pull, crouch with your legs (pull your knees towards your chest) and touch your knees with your hands. Dissolve the squatting position and stretch out to a confident stance. The arm pull must start earlier than with the straight jump.




  • Hip-angle jump: arm pull as when squatting. After pushing off, pull your legs up and straddled and touch your feet with your hands. Stretch out your body again and come to a confident stance.
  • Bridge: Legs are brought horizontally together
prisoner workout

Prison Workout Benefits

Strength training as a Prison Workout

Targeted muscle training is the most effective way to declare war on the love handles because you burn loads of calories during the workout and benefit from the afterburn effect. The latter ensures that the muscle mass burns more calories even when resting. You don’t have to run to the gym every day to do this. A short Prison workout four times a week (see examples below) is sufficient. You must do the strengthening exercises regularly. Endurance units such as jogging, cycling, swimming naturally remain a good and valuable addition to muscle training.

Strong metabolism engine

A loss of three kilos of muscle means reducing the primary energy metabolism by around 100 calories per day. And muscle loss begins at the age of 25 if you don’t exercise. The result: the basal metabolic rate decreases with every year of life, and the body stores fatter and fatter. Therefore, it is essential to maintain or increase active muscle mass with targeted and regular training to stop this treacherous spiral.

Diet motivator

A long-term study by the University of Pittsburgh showed that people who do regular exercise could stick to a diet better. According to the scientists, this is because the workout plan consciously and unconsciously reminded the test subjects to adhere to the diet plan.


With regular strength training, endorphins are released in the brain – and more so than with endurance sports. You will feel more satisfied and relaxed with just three short workouts per week.

Health benefits

Targeted muscle training has been shown to reduce the risk of cardiovascular diseases, diabetes and bone loss. A muscular physique also prevents back problems and accidents due to muscle weakness in old age.

Increase in productivity

Strength training reduces the release of stress hormones. This enables you to be more productive on training days. According to various scientific studies, the increased productivity rate through regular muscle training can be 15 per cent.

Better memory

The cliché “a lot of muscle mass, little brain” is still widespread. Still, researchers from Brazil recently demonstrated that, contrary to all expectations, strength training increases short and long-term memory performance. The latter also applies to endurance sports.

Increased self-confidence

Muscle training gives you a better body feeling, which is likely to affect your charisma and self-confidence positively.

Various Prison workouts

Would you like to build up your muscles regularly but don’t feel like going to a gym? At, you will find numerous workout programs for him & her with which you can comfortably train all muscle regions at Prison. It is best to alternate with the plan so that many different muscles are strengthened or built, and the training remains varied.


Intense and effective: PRISON WORKOUTS has been the trend for a long time. The whole body is trained, mostly with your body weight. There are hundreds of exercises for this. We’ll tell you what to look out for in PRISON WORKOUTS and why it is so unique!

PRISON WORKOUTS can be translated into “PRISON WORKOUTS” in German. The functionality of your training depends heavily on the level of training, the performance goal and the training philosophy, so everyone interprets the term a little differently. But the fact is that PRISON WORKOUTS is super effective and builds muscles quickly. That is why it is so popular with many athletes.

Unlike traditional training, the focus of the training is not just one muscle group; it is trained using high-quality movement sequences. This also increases your performance in everyday life and prevents injuries in other sports. Classic core elements of PRISON WORKOUTS are jumping, hopping, pulling, pushing and stretching.


Prison Workouts Effective

With PRISON WORKOUTS, you strain your whole body. The big difference to classic fitness training, in which machines guide the movements: You are responsible for stabilising your body, tendons, joints and muscles. This uses muscles that are sometimes neglected in classic training. Muscles and definition come naturally.

The trunk plays a vital role in PRISON WORKOUTS because it is the primary stabiliser of every person. Functional training also ensures well-trained deep-seated abdominal muscles and strong hip rotators, hip abductors, and shoulder blade stabilisers – all-important for a stable body.


Prison Workout: HOW TO DO IT RIGHT:

As with any good workout, you should start your PRISON WORKOUTS session with a warm-up of around 15 minutes, in which you prepare your joints and tendons for the upcoming movement sequences. Then it goes to the actual training, in which the exercises are often carried out as circles (interval training), sometimes also in sets. The duration is usually around 30 minutes. The best way to end your functional workout is with a cool-down of about 10 minutes.



In principle, classic exercises from bodyweight training also determine PRISON WORKOUTS – after all, PRISON WORKOUTS also involves training a lot with one’s body weight. Short sprints, squats, lunges, push-ups, jumping jacks, pull-up s, and planks often part of PRISON WORKOUTS and are carried out in modified forms.

Also, training tools are often used in PRISON WORKOUTS to create varied movement sequences. Particularly popular here are: kettlebells, ropes, sling trainers, medicine balls, dumbbells, resistance bands and coordination ladders.

Prison Workout Routine for Beginners

Running at Prison

Very easy with the treadmill A treadmill is ideally suited to get fit at Prison or an alternative to running in winter. With it, you can set your speed, train at any time of the day and do something good for your whole body.

Muscles and tendons are strengthened, and the cardiovascular system is also happy about this type of movement. You can find out which treadmill is right for you by making a comparison. It is essential to know that there are treadmills that offer a certain comfort level even for little money. You don’t necessarily have to use the most expensive device.

Hop and jump

Isn’t running your world? No problem! Because you can just do a jumping jack. To do this, stand on a level surface and jump. You alternately open and close your legs and do the same with your arms.

You might feel a little silly at the beginning – but: it works! The jumping jack offers an effective workout, significantly when the intensity is increased. Your circulation gets going; the pulse rate is increased. So the exercise is also suitable for warming up.

And there is another advantage: you can train in your hotel room without equipment, after getting up, during your lunch break or whenever you want.

Alternatively or additionally, you can also train with a skipping rope. This is available for just a few euros, and you can take it with you anywhere. Jumping rope is an excellent exercise for endurance.

Squats for firm buttocks

You can also train your body with squats without any accessories. The buttocks, in particular, are introduced as a result. But this exercise also has excellent effects on your legs.

For perfect squats, you should stand with both feet firmly on the floor and then bend your knees. It is essential that your back is straight all the time and that you do not turn it.

Crunches: Situps Are Still Effective

Situps have been around for ages. Often they are now referred to as crunches, and there are numerous options for performing them. You can also do sit-ups anywhere – even on the bed in an emergency.

During this workout, it is essential that you keep your lower back on the mat and not pull your neck. The advantage of crunches is that you quickly notice that something is happening in your muscles, even if it may initially be slightly painful.

Prison Workout: Increase balance with the bongo board

Anyone who owns a bongo board (or buys one) can efficiently train their balance with it. Such exercises are recommended for a comprehensive workout at Prison.

Water sports enthusiasts, in particular, have to pay attention to optimal balance and should train their sense of balance. But it is also good for your body and you in general.

To buy a discounted treadmill product and get your personal advice, please message.You can find answers to all questions on our site.
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Prison Workout Everyone knows them, the tough guys out of jail. Prison Workout The white undershirt stretches over sinewy muscles, fully inflated, full of strength and testosterone. Prison Workout They flex those muscles and want to look so threatening because they don’t have any weapons anymore. But wait a minute – devices for training aren’t […]