A prison workout is a set of exercises that can be done in a small space without weights or equipment, often including burpees, push-ups, and wall squats. While strength training is emphasized, other exercises like crunches and planks are also common. These workouts are popular for their simplicity and can be done by anyone, including inmates who may have access to weight-lifting equipment.
A prison workout is a series of exercises that fit within the limitations of a prison cell. The activities involved should not require weights or special equipment and should be limited to a very small area. Burpees, push-ups, and wall squats are usually a major component of the workout. These routines are popular with non-prisoners because they don’t require any expensive equipment or membership and can be done quickly in a space as small as an apartment. Actual inmates can also do these activities, but prisons often provide prisoners with weight-lifting equipment and recreational activities that make exercise in the cell less important.
While any exercise that takes place in a small area can be part of a prison workout, there is usually a heavy emphasis on strength training. Aerobics, for example, could be considered prison training if a person knew all the moves and could perform them without music or guidance. Prison training exercises should generally be socially appropriate for a male-dominated prison setting.
Burpees are almost always the main component of prison workouts, combining aerobic exercise and strength training. Starting from a standing position, the person squats with their hands on the floor, then kicks their feet back and pushes up. The legs are then squatted back down and the person jumps as high as possible while clapping their hands over their head. Burpees are often done in descending sets, doing 20 burpees followed by a short rest, then 19 with a rest, then 18, and so on. Most of the time, a prison workout is based on counting as well as a motivational tool, which can give a person the willpower to perform a difficult exercise.
Crunches, push-ups, and planks are also common exercises. Triceps dips and pushups require furniture of some sort, but they are also very popular in prison workouts. Moving on to more difficult exercises, like push-ups, without supervision is not advisable because it’s easy to injure yourself. A more challenging workout can be achieved by performing these safer exercises longer or faster.
Given the expensive and complex status of many exercise programs, the prison training system is quite popular. A prison workout is much like other minimalist fitness programs, although these may not place strict regulations on the types of activities enjoyed. Running or cycling in combination with the above exercises can provide a more complete exercise regimen. Alone or with other programs, these types of workouts can provide excellent fitness.
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