prison workouts – Vengeance of Bane I & II

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prison workout – Number Six, the Village

//player.vimeo.com/video/91593619?title=0&byline=0&portrait=0

prison workout- Arrow, the Island

The Original Prison Cell Workout

A typical cell workout program would have looked like this:-

Lower Body

Bodyweight Squats – 6 x 15 reps

One-Legged Squats – 3 x 10 reps

Split Squats – 3 x 10 reps

Lunges – 8 x 10 reps

Upper Body

Pull Ups – 3 sets at maximum reps

Press Ups – 3 sets at maximum reps

Dips – 1 set to failure

Core

Crunches – 1 x 50, 1 x 60, 1 x 70 (1 minute rest between)

Oblique Crunches 1 x 80 (40 on each side)

Leg Raises (holding onto cell bars) 1 x 40

Plank – 1 x To Failure

Cardio

Burpees – 8 x 20 reps

Jogging (on the spot) – 5 minutes

Ski-Hops – 1 x 100

Squat-Jumps 8 x 20 reps

Jumping Jacks 8 x 20 reps

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