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Also known as brown eagles, rocking chairs or Aztecs, prison-style burpees are an advanced burpee exercise that improve your cardio, endurance and total body strength.
The prison burpee move works like this:
- Start in a standing position
- Strike your chest with your fists
- Strike your stomach with your fists
- Strike your legs with your fists
- Touch the ground
- Bring your hands back up in the air while doing a squat thrust on your toes
- Place your hands back on the ground
- Jump your feet back into a plank position
- Do a push-up
- Jump your feet forward towards your hands
- Return to a standing position
Watch a demonstration by Moses Cuevas below (starts at 1:35):
You can also follow along to Burpee King’s 23-minute Prison-Style Burpee Workout Routine below:
If you are looking for an even more advanced prison burpee workout, check out the rest of Moses Cuevas’s video to see how he increases the difficulty of the prison-style burpee workout.
For more prison workout ideas, check out our blog post Best Prison Workout Routines & Plans.