prison workouts – Vengeance of Bane I & II
//player.vimeo.com/video/91596526?title=0&byline=0&portrait=0
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
Read moreA 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