The prison workout has been around for sometime and its beauty lies in the fact that it does not take up much time. It does not need much space at all. This prison workout also needs little to no equipment and is a great strength training workout for the upper body, lower body and core. It’s called the prison workout as it can be done in a prison cell and gives the occupant a full body workout. You can do it from home, all you need is a mat and it’s all about how hard you are going to push yourself.

The Prison Workout Burpee. This is the big daddy of all functional workouts and if you haven’t done it before, trust us when we say it is a lot tougher than it sounds. A full workout for your entire body, here’s how to do it.

From a standing position squat down, drop your hands to the ground and jump your feet back to assume a push-up position. Do a push-up. Jump your legs forward to between your hands then jump up into the air bringing your knees to your chest and your hands into the air over your head. Repeat 20 times.

Doing this at any speed 20 times is enough to get anyone’s heart rate up. Now comes the tough part. Catch your breath before going into another set. This time completing 19 burpees. Catch your breath. Now do 18 burpees. Repeat until you have done all descending sets.

When very short on time, just doing this is enough for a full body functional workout. If you have the time just do 20 reps and then get into upper and lower body workouts.

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