Go Directly To Jail...

Do not pass GO and do not collect $200.

What do you do to exercise when you can't get to the gym or its 10 degrees outside and the road is icy? Most people just grab the chips, hot cocoa, candy canes, popcorn and anything else and watch 5 1/2 holiday movies....

At this point, you are probably trying to figure out why I am discussing prison and Tim Allen in the 'Santa Clause'. Well here's why: if you have no equipment, no gym membership, no fancy workout clothes, or you are unable to leave the house or workplace...there is a solution! Sure, you can tell yourself all of the excuses the heavy weights have told themselves for years...but in the end, there is no excuse to exercise and help your body feel and look better.

If you can complete this workout in this prison cell:

You can complete it anywhere. Here's the workout (courtesy of www.fitnessblogger.com):

The Original Prison Cell Workout

Whilst some prisoners fashioned simple ‘homemade’ equipment to act as resistance bands or crude dumbbells, for the most part prisoners simply used simply their own body weight, occasionally using the prison bars or their bed as a prop, either to lean on or hold as a support. To gain muscle they would perform exercises based upon using the main muscle groups and would add cardio circuit exercises to improve fitness.

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 Squats1 – 3 x 10 reps

Lunges – 8 x 10 reps 

Upper Body Pull Ups1 – 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

The entire workout could be performed in around 45 minutes to an hour and the key was intensity and consistency.

THANKS FOR READING! Get out there and be active!