Bodyweight Training Prisoner Workout, Intensified!

It’s no surprise that prisoners are some of the fittest
people on earth. Why not, they have nothing else
to do but train. But there is always talk about how
prisoners get strong and ripped just using their own

One workout I have heard about will have you in shape
in no time, if you can do it. I call the exercise the “Prisoner
Squat Thrusts” You might know them as a non jumping
burpee. But make no mistake about this exercise it will
put a serious hurting on you on short order.

How it is done you are to start at 20 and work down
to 1 with no rest. You do 20 walk about 10 to 15 feet
do 19 walk back and repeat and see if you can finish.

This type of workout alone will destroy fat and whip
you into crazy shape.

If you can do some goals to shoot for:

If you could do 25 sets you were considered to be pretty
tough and people thought twice about messing with you.

And if you could do 30 sets you were labeled a bona fide
stud and given much respect.

I have done 30 down to 1 and it is brutal. It works out to
465 and done in 30 sets done in 41 minutes it was pretty

I added another element to the pain. I walked off 10
yards and brought out the 100 lb heavy bag, you can
use a sand bag or whatever else you want.

Do 20 Prisoner Squat Thrusts, shoulder the heavy
bag or sand bag walk 10 yards, drop the bag do
19, shoulder the bag with other shoulder and continue
this until you get to 1.

The workout is already brutal, but if you add the extra
exercise picking up and putting down an extra 100 lbs
or whatever just makes the workout that much more
brutal and painful.

If you drop the bag you have to take it back and do the last
set you did. If you get to 15 and you drop the bag you repeat
the 15 reps again. Don’t drop the bag.


  1. zojirushi rice cooker

    Bodyweight Training Prisoner Workout, Intensified!

  2. US Traveler luggage

    Bodyweight Training Prisoner Workout, Intensified!

  3. Samsonite 5 piece nested luggage set

    Bodyweight Training Prisoner Workout, Intensified!

Speak Your Mind