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The Prison Workout!

The Prison Workout!

Prison Break by Marspeople+Jail Workout by artistpete

What is the Prison Workout? Well, this is a funny thought that I like to share with my clients and friends from time to time. The origin of this so-called “prison workout” comes from me trying to get people to use their minds and creativity to structure their workouts. I posed the question of how would you train if you had limited resources and equipment, or like if you were locked up in prison? It does cause one to think.

Now I understand that most of you would fire back with the fact that prison’s have recreational areas stocked full of free-weights. I’m making the assumption that you would be all on your own. Just you, the four walls, and the concrete floor. How would you train in this environment? The truth is that there is a lot that you can do with even this little bit of space. You would obviously have to utilize your own body resistance and get real creative. The truth is that your fitness and strength training program should be a creative venture anyway. This hypothetical concept is just meant to get you thinking on a different plane.

I would personally engage in an array of push-ups. I would start every workout by engaging in 5 different types of push-ups. Dive-bomber push-ups, traditional push-ups, one-arm push-ups, plyometric push-ups, and elevated leg push-ups are just a few to start out with when engaging in such a program. I would also incorporate the same concept with squats. Variation and variety are all qualifiers that make up the “prison workout!”

In order to achieve optimal strength, cardiovascular fitness, and total-body power you must engage in different variations of traditional exercises. Start with the basics and progress from there!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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