Imagine being locked up for the rest of your life in a concrete prison or jail cell with thick impenetrable metal bars. Once a day – the guards escort you in shackles and chains outside of your pen and allowed to go down to the “Yard”.

The Yard is a dangerous place. Looking around there are other inmates working out. But you always know that the Man is looking down into the Yard with a high powered rifle to end any escapes or bloody brawls. One small pull of the trigger and your toast.

Your in a fight for your life inside of prison – as you must be strong to survive. What do you do?

You workout hard – to stay burly strong and build your mind. Most of the time with simple . Sometimes you have access to weights but most times – NOT – as the Guards don’t want you making a shiv (home-ade knife) out of the metal or smashing your inmate enemies face with a dumbbell.

Check out these Prison Workout Routines as inmates explain their workouts and gladiator grind lifestyle in the Pen.

Lockdown Prison Workout Routine

If your allowed out on the yard (no metal weights) this is a good inmate workout for your time in the county jail.

Workout #1 10 eight count bodybuilders 10 Skull crushers on a bench 10 high jump (heel to ass) this workout builds total body strength and speed and is a favorite in an unnamed South Georgia prison.

In some prisons they allow you to lift weights. The Warden is cool and the Guards dont give a #%&@ as they just want a paycheck and to sit in their air conditioned box up above. Nothing fancy but all you need is a barbell and some plates.

Question: What is the famous prison workout book?

Some prisoners are not allowed out with the other prisoners as they are a security risk. These guys are predators and whackos that don’t mix well with the general population. Here is a good workout for these homies.

Workout #5 100 burpees for time workout stolen from Johnny Z. held at SuperMax isolation section.

Some guys have kept their head down for awhile and have a longer leash for not getting on the Guards blacklist. These guys get a little more freedom and are short timers. They get to run inside of the wire – a 10 foot fence with concertina wire – while the Guards take aim with their high powered rifles in case they try to take a trip over the wire.

Prison Workout #6 5 rounds for time Run 400 meters 20 pull ups 20 push ups 20 crunches Workout stolen from Benny Pops held for 18 months at the Banks County low security jail and then 6 months at a local half way house.

Whether you are in prison or doing jail workouts you will never have much room. Do 100 burpees for time and see what your time is.

When you are in the Fulton County Jail there are no weights allowed for jail workouts. It is all bodyweight and towel workouts.

Workout #7 most prisons don’t have a bench press so guys do this workout. Lay on your back with elbows on floor. Your buddy provides resistance as you push up. Then resistance as you hold him from pushing you back. Do a few reps – very hard. This is how guys do bench press in prison without equipment.

Question: We have no weights in Wichita County Jail. What is a good prison chest workout? Do wide push-ups and alternate with clapping pushups.

Question: What is your favorite of the jail workouts? Doing burpees and squats is the best.

Question: Can I do weighted vest workouts in prison. Not sure many guys get to use a weighted vest in prison. They don’t need to as they sit on the other guys back for pushups and push down on his shoulder for dips.

Question: What are some prison free bench press workouts ? Check out the workouts above.

Question: Do prisoners workout everyday? Does a bear cr@p in the woods everyday? Pretty much every day they do something for workout.