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The Prisoner Workout

Have you seen those ripped prisoners on the TV? Theres a reason i call this the prisoner workout.

The Benefits of Bodyweight Workouts

You can do them pretty much anywhere. You don’t need a gym so if you don’t have time to travel to one its fine. Do you travel a lot? You can still fit these in. Locked up for 10 years? perfect!

It doesn’t cost – You don’t need money for a gym membership.

Strength training and cardio in one workout.  – decrease the rest time between sets and you’ll be doing a high intensity cardio session and strength training in the one workout.

The Exercises

Below is six bodyweight exercises that will work your entire body.


Bronson claims he performs 2,000 push-ups a day. If you start doing 10 push-ups a day and add 5 more each day it will only take you a year to get to that level.

Theres loads of different variations too like wide hand placement, handstand pushup, one arm pushup etc.

Pull ups 

Pull-ups are really effective at working a whole host of muscle groups. Killer of a workout for your biceps, pecs, traps, back etc etc

Chinups, pull ups, commando grip pullups, one handed pull ups… theres a few variations you can try.


One of the most basic exercises but is one of the most effective. It works your quads, glutes, inner thighs and hips.

Loads of different variations like the prisoner squat and pistol squat. If you think you need extra resistance to build muscles in your legs try giving the pistol squat a go.


Dips work your triceps, pecs, shoulders, forearms and core. You only really need a chair or bed to do them as well.


Burpees are a full body exercise. This is why football teams, military and crossfit practitioners use them so much.

If you’re looking for more information on bodyweight exercises why don’t you look at Premier Sports and Fitness.