Disclaimer: No statements or claims on this website have been evaluated by the FDA. Any statements or claims about the possible health benefits of any foods, dietary supplements, products, or activities are not intended to diagnose, treat, cure, or prevent any disease or health condition or to replace the advice of a healthcare professional. Always consult a licensed healthcare professional before starting any supplement, dietary or exercise program, especially if you are pregnant, have any pre-existing injuries or medical conditions, or if you are taking any medications. If you experience any pain, difficulty or adverse side effects with exercises, diet or other activities, stop and consult your healthcare provider.
Jump To:
Prison Workout Books
– Solitary Fitness by Charles Bronson
– Cell Workout by LJ Flanders
– Felon Fitness by Trey Teufel & William S. Kroger
– Convict Conditioning Book Series by Paul Wade
– Jailhouse Strong Book Series by Josh Bryant and Adam Benshea
Prison Workout Videos
– Men’s Health CONBODY
– Convict Conditioning Video Series by Paul Wade
If you are looking for bodyweight & calisthenics workout routines and plans that you can do in a small space without equipment — prison-style — check out these intense workout programs inspired by prisoners.
Prison Workout Books
Below are some of the most popular and best titles featuring prison-style workouts.
Solitary Fitness by Charles Bronson
Known as the “most violent prisoner in Britain,” Charles Arthur Salvador (better known as Charles Bronson) has served 28 years behind bars with 24 of those in solitary confinement. Without any equipment or supplements, Bronson developed his own strength and fitness to the point where he could punch a hole with his bare fist through bullet-proof glass and bend solid steel doors with his kicks. This book offers tips and guidance on fitness exercises you can do at home from Britain’s most notorious prisoner.
Cell Workout by LJ Flanders
Designed for a space no larger than 6×9″, this 10-week cell workout program includes step-by-step instructions on how to perform different exercises, accompanied by useful pictures. The first 6 weeks are focused on bodyweight training and the last 4 weeks are focused on cardio.
Felon Fitness: How to Get a Hard Body Without Doing Hard Time by Trey Teufel & William S. Kroger
Created by NASM certified trainer Trey Teufel and counselor William S. Kroger, this book includes exercises straight from the cellblock and the routines are those of real inmates. If you don’t have access to traditional workout equipment, there are instructions on how to create your own prison dumbbells and other homemade weights using regular household items.
Convict Conditioning Book Series by Paul Wade
Regarded as one of the premier experts in bodyweight exercise and calisthenics, Paul Wade spent over 20 years in maximum security prisons where he developed his acclaimed Convict Conditioning programs.
Check out his bestselling Convict Conditioning book series below.
Convict Conditioning: How to Bust Free of All Weakness–Using the Lost Secrets of Supreme Survival Strength
This book includes a 6-set system of 10 progressions so that you can advance to elite levels of fitness.
Convict Conditioning 2
In this follow-up to the original Convict Conditioning, Wade explains how to work the smaller but just as important areas of the body, such as the hands, forearms, neck, calves, and obliques in functional ways to achieve greater strength and development.
Jailhouse Strong Book Series by Josh Bryant and Adam Benshea
Jailhouse Strong (2013)
The original Jailhouse Strong offers functional strength training through a workout system based on the training habits of prisoners, collected through in-depth interviews.
The full Jailhouse Strong series includes programs for lifting, bodyweight exercises, conditioning with unarmed combat techniques, successful mindset development, and more.
Check out the rest of the series below.
Jailhouse Strong: The Successful Mindset Manual (2014)
Learn how to develop a successful mindset so that you can take your mental game to the next level and continually improve your performance.
Jailhouse Strong: Interval Training (2015)
If you are looking for a time efficient method to lean out and harden up, this book is perfect for you.
Jailhouse Strong: 8 x 8 Off-Season Powerlifting Program (2019)
Learn new exercise variations to stimulate muscle hypertrophy while increasing your work capacity and preventing mental & physical burnout.
Jailhouse Strong: Tactical Shield Training (2019)
This book is all about developing your neck and traps to protect your back, brain, and entire body from trauma and injury.
Prison Workout Videos
If you prefer videos to books, here are some prison workout programs available via DVD or online streaming.
Men’s Health CONBODY: The Prison Style Bodyweight Workout That Incinerates Fat and Builds Rock Hard Muscle
Developed by former inmate Coss Marte, CONBODY features 6 high-intensity workouts that are 23 minutes or less for a straightforward and effective exercise routine designed to help you burn fat and build muscle.
Convict Conditioning Video Series
For fans of Paul Wade’s Convict Conditioning books, here is a multi-volume series on how to master a variety of prison-style exercises in 10 progressive steps.
Convict Conditioning, Volume 1: The Prison Pushup Series
Progress from a simple wall push-up to the prison-style one-arm push-up.
Convict Conditioning, Volume 2: The Ultimate Bodyweight Squat Course
Progress from a simple shoulder squat to the prison-style one-leg squat.
Convict Conditioning, Volume 3: Leg Raises: Six Pack from Hell
Progress from a simple knee tuck to the hanging straight leg raise.
Convict Conditioning, Volume 4: Advanced Bridging: Forging an Iron Spine
Progress from a short bridge to the stand-to-stand bridge.
Convict Conditioning, Volume 5: Maximum Strength: The One Arm Pullup Series
Progress from a vertical pull to the one-arm pull-up.
