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Convict conditioning, strength and muscle

workouts
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If you read our prison workouts secrets story, you'll want to know what workouts reformed ex-con Clint Warren did to get in such good shape.

Ta-da...

How to do these workouts
Days 1, 3, 4 and 6 include superset workouts. To do these, perform 1A and 1B back to back, rest for 60sec, then move on to the next set of the same moves. Repeat for the other supersets. Perform the burpees sessions as fast as possible. With all other moves concentrate on performing the eccentric (lowering) stage slowly to build more muscle.

Day 1 and 4
Upper body - These supersets focus on pulling and pressing moves to build size and strength

1a) Wide-grip pull-up Sets 10 Reps 10 Rest 0sec

- Hold a bar with an overhand grip, hands twice shoulder-width apart.

- From a dead hang, pull up until your chin is above the bar.

- Lower slowly back to the start.

1b) Press-up Sets 10 Reps 25 Rest 0sec

- Get into a press-up position with your body in a straight line from shoulders to heels, arms just wider than shoulder-width apart and fully extended.

- Lower slowly until your chest is a fist’s width from the floor.

- Press up powerfully.

2a) Bodyweight row Sets 6 Reps 15 Rest 60sec

- Get into a crouch under the dip bar and grip both ends with a neutral grip.

- Put your feet on a box or step to take more of your weight and keep your body in a straight line from head to toe.

- Pull down on the dip bars by bending your arms.

- When your chest is at bar height, lower slowly back down.

2b) Handstand press-up Sets 6 Reps 6 Rest 60sec

- Push up off one foot into a handstand against the wall.

- With your entire body tensed, bend your arms until your head is a fist’s width from the floor. Control the move by lowering slowly and steadily with your feet touching the wall.

- Press back up explosively. If you find it too tough, do five-second handstand holds instead.

Day 2 and 5 Conditioning and lower body - A plan that gives a hit of HIIT and works your thighs, glutes and hamstrings

Morning

Burpee Sets 5 Reps 40 Rest 60sec

- Start in the top position of
a press-up.

- Jump your feet forward, tucking them under your torso.

- Leap up, clapping your hands overhead.

- Reverse the move to the start.

Evening - Do ten rounds of the following as fast as you can.

1) Jump squat Reps 25

- Stand with your feet shoulder-width apart, hands in front of your chest.

- Lower into a squat until your
thighs are parallel to the floor.

- Leap up, pushing your arms down to create momentum.

2) Lunge Reps 10 each side

- Stand with your feet shoulder-width apart.

- Take a big step forward with one leg until your back knee is almost touching the floor, making sure your front knee doesn’t get ahead of your front foot.

- Push through your front foot to come back up to the start position.

- Complete all the reps one one side, then switch to the other side.

3) Single-leg glute-ham raise Reps 10 each side

- Lie on the floor with your legs bent at 90˚ and feet flat on the floor.

- Your hands should be out to your sides.

- Raise your hips and lift one leg until it is in line with your torso.

- Complete all the reps one one side, then switch to the other side.

Day 3 and 6 Abs and lower back - These sessions are designed to get you a rock-hard midsection

Morning

Burpee Sets 5 Reps 40 Rest 60sec

- Start in the top position of a press-up.

- Jump your feet forward, tucking them under your torso.

- Leap up, clapping your hands overhead.

- Reverse the move to the start.

Evening

1a) Wide-grip hanging leg raise Sets 10 Reps 12 Rest 0sec

- Hang from a bar with an overhand grip, hands twice shoulder-width apart.

- Tense your core to raise your legs until they’re parallel to the floor.

1b) Back extension Sets 10 Reps 20 Rest 60sec

- Lie on the back extension machine, the bottom pad against your calves, your hip crease just above the top pad.

- With your hands crossed over your chest, lower your upper body until it’s at 90˚ to your legs.

- Raise your upper body until your body is in a straight line.

2a) Sit-up Sets 6 Reps 40 Rest 0sec

- Lie on the floor with your knees bent, feet flat on the floor and hands behind your ears.

- Tense your core and raise your upper body until your torso is vertical.

- Lower slowly back to the start.

2b) Back bridge Sets 6 Reps 12 Rest 60sec

- Lie on the floor with your knees and arms bent so your feet are flat on the floor and hands are tucked in under your elbows.

- Push off your feet and hands until you’re in a bridge position.

- Tuck your head in, then return to the start.

3a) Abs wheel roll-out Sets 4 Reps 20 Rest 0sec

- Kneel on the floor holding the abs wheel just in front of your knees.

- Tense your core and roll the wheel out as far as you can without letting your upper body touch the floor.

- Roll it back to the start position.

3b) Dorsal raise Sets 4 Reps 20 Rest 60sec

- Lie on the floor with your arms and legs stretched out.

- Lift your entire body off the ground apart from your midsection.

Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.