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As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. There are times when you’re on business trips and away from the comforts of home. Eating clean on the road can be hard enough, but when you’re spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine.

With this situation in mind, who better to look to for an example of achieving more workout results with fewer amenities than the jailhouse denizen? Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. Just think of “Iron” Mike Tyson in the mid-1990s.

So how do they do it? At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. An approachable way to incorporate prison-style bodyweight training into your workout program is through a series of 30-minute workouts in a three-day split as follows:

  • Day One: Upper body (push/pull)
  • Day Two: Lower body
  • Day Three: Total body
  • Day Four: Rest
  • Repeat

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