Need to “rehabilitate” the results of your workout program? Then you might want to try the Prison Workout.
Does it work? In prison, gaining muscle mass and strength is not just something for a To-Do List. It could be a matter of safety or even survival.
Why does it work? Lots of reasons. But a secret to the Prison Workout is the high number of repetitions and the high number of workouts. It is resistance training … but the resistance comes from one’s body weight, not equipment. That means this workout can be done just about anywhere.
The Prison Workout provides people with a substantial increase in muscle size and strength. Plus, the workout’s intensity and use of plyometrics will help improve cardiovascular fitness.
Some of the exercises included in this effective workout could include …
:: Push Ups
:: Squats
:: Chin Ups
:: Pull Ups
:: Dips
:: Lunges
:: Planks
:: Burpees
:: Handstand Pushups
:: Hanging Leg Raises
The Value Of Progressive Overload
The Prison Workout uses Progressive Overload to help take someone from flabby to fit. Strength training using Progressive Overload lets you gradually increase the reps, sets, and number of exercises performed during your workouts. Over time, this increase in intensity will help increase your muscle size, strength, and stamina.
This approach will help give you great physical results. Plus, the motivation you’ll get from watching your body adapt and handle greater workloads will push you to high levels of achievement.
Create A Prison Workout Routine For Your Personal Goals
A great attribute of the Prison Workout is that it allows you tremendous flexibility in designing a program that meets your fitness needs. Do you want stronger arms … more explosive power … greater definition … more ripped abs? The Prison Workout will let you create a workout tailored for the results that YOU desire.
Sample Workout For One Week
Day 1 (Upper Body)
Set 1: Push Ups 20 reps
Chin Ups 1 rep
Set 2: Push Ups 19 reps
Chin Ups 2 reps
Set 3: Push Ups 18 reps
Chin Ups 3 reps
Set 4: Push Ups 17 reps
Chin Ups 4 reps
Set 5: Push Ups 16 reps
Chin Ups 5 reps
Set 6: Push Ups 15 reps
Chin Ups 6 reps
Set 7: Push Ups 14 reps
Chin Ups 7 reps
Set 8: Push Ups 13 reps
Chin Ups 8 reps
Set 9: Push Ups 12 reps
Chin Ups 9 reps
Set 10: Push Ups 11 reps
Chin Ups 10 reps
Set 11: Push Ups 10 reps
Chin Ups 11 rep
Set 12: Push Ups 9 reps
Chin Ups 12 reps
Set 13: Push Ups 8 reps
Chin Ups 13 reps
Set 14: Push Ups 7 reps
Chin Ups 14 reps
Set 15: Push Ups 6 reps
Chin Ups 15 reps
Set 16: Push Ups 5 reps
Chin Ups 16 reps
Set 17: Push Ups 4 reps
Chin Ups 17 reps
Set 18: Push Ups 3 reps
Chin Ups 18 reps
Set 19: Push Ups 2 reps
Chin Ups 19 reps
Set 20: Push Ups 1 reps
Chin Ups 20 reps
Day 2 (Lower Body)
Set 1: Squats 20 reps
Calf Raises 1 rep
Set 2: Squats 19 reps
Calf Raises 2 reps
Set 3: Squats 18 reps
Calf Raises 3 reps
Set 4: Squats 17 reps
Calf Raises 4 reps
Set 5: Squats 16 reps
Calf Raises 5 reps
Set 6: Squats 15 reps
Calf Raises 6 reps
Set 7: Squats 14 reps
Calf Raises 7 reps
Set 8: Squats 13 reps
Calf Raises 8 reps
Set 9: Squats 12 reps
Calf Raises 9 reps
Set 10: Squats 11 reps
Calf Raises 10 reps
Set 11: Squats 10 reps
Calf Raises 11 rep
Set 12: Squats 9 reps
Calf Raises 12 reps
Set 13: Squats 8 reps
Calf Raises 13 reps
Set 14: Squats 7 reps
Calf Raises 14 reps
Set 15: Squats 6 reps
Calf Raises 15 reps
Set 16: Squats 5 reps
Calf Raises 16 reps
Set 17: Squats 4 reps
Calf Raises 17 reps
Set 18: Squats 3 reps
Calf Raises 18 reps
Set 19: Squats 2 reps
Calf Raises 19 reps
Set 20: Squats 1 reps
Calf Raises 20 reps
Day 3 (Full Body & Core)
Set 1: Burpees 20 reps
Plank 5 seconds
Set 2: Burpees 19 reps
Plank 10 seconds
Set 3: Burpees 18 reps
Plank 15 seconds
Set 4: Burpees 17 reps
Plank 20 seconds
Set 5: Burpees 16 reps
Plank 25 seconds
Set 6: Burpees 15 reps
Plank 30 seconds
Set 7: Burpees 14 reps
Plank 35 seconds
Set 8: Burpees 13 reps
Plank 40 seconds
Set 9: Burpees 12 reps
Plank 45 seconds
Set 10: Burpees 11 reps
Plank 50 seconds
Set 11: Burpees 10 reps
Plank 55 seconds
Set 12: Burpees 9 reps
Plank 60 seconds
Set 13: Burpees 8 reps
Plank 1 min. 5 seconds
Set 14: Burpees 7 reps
Plank 1 min. 10 seconds
Set 15: Burpees 6 reps
Plank 1 min. 15 seconds
Set 16: Burpees 5 reps
Plank 1 min. 20 seconds
Set 17: Burpees 4 reps
Plank 1 min. 25 seconds
Set 18: Burpees 3 reps
Plank 1 min. 30 seconds
Set 19: Burpees 2 reps
Plank 1 min. 35 seconds
Set 20: Burpees 1 reps
Plank 1 min. 40 seconds
Day 4 (Physical Activity)
Take a rest day. But DO something. Go for a walk. Play some Tennis or Pickleball. Even do some housecleaning. Do anything to get your body moving while you also engage your mind. Since this is a rest day, make sure the activity recharges your battery and provides a source of pleasure.
Don’t Imprison Your Mind While You Do The Prison Workout!
Be creative. Mix up your routine. Focus on the goal of adding muscle size and endurance and you’ll add mojo to your fitness efforts.