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Find out some extreme exercises used by prisoners to become physically stronger. The prisoner workout for confined spaces. A descriptive guide to the tips used by prisoners utilizing different push ups, pull ups, squats, squat jumps, dips etc.

Exercises to get your muscles working strong and develop faster in small confined area space. The idea with determination and focus anything is possible and if your motivation is slacking, look how these prison inmates figured out ways to find out intense methods to work out their body muscles.



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While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. 

You can do them anywhere. Don’t have time to make it to the gym? Travel a lot? Locked up for 5-10 years? Great! You can do the prisoner workout anywhere…bedroom, office, hotel room, or solitary confinement.


Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level.

Hindu Push-up

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Hindu Push-up. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Get in position by standing with your feet slightly wider than shoulder-width apart. Bend down and place your hands on the floor while keeping your arms and legs straight. You should look like an upside down human “v” with your butt being the point of the “v” and your head pointing down to the ground. To perform the Hindu push-up, you’re going to make sort of a swooping motion with your body. Bring your head down and forward by bending your elbows. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Your hips will now be near your hands. Make sure to get a good stretch in your back. Return to the starting position and repeat.

Prisoner Squat

Prisoner Squat. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Squat down until your thighs are below parallel. Come up. That’s one rep. Add Weight. While you might not have access to a barbell, you can find odd objects in your environment that you can hoist up on your shoulders or hold in front of your chest. Once you’ve got your desired weight, simply squat.

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