I Trained Only Prison Workouts for 10 Days

NO equipment, not even a pull up bar and doing so in a small space. Is it possible to have an effective workout in solitary confinement? What are the obstacles to overcome?
Thank you to @HybridCalisthenics for the back exercise idea!

[ReeferCheifer]

I love how Lucas isn’t afraid to reinvent and modify basic progressions. Always striving to be better.

[graysongrahamcracker]

As a gymnast, planches are definitely a great way to get your biceps bigger. I would highly recommend doing a video on different planche exercises.

[bakionigeri]

What's crazy is, as you mentioned, it depends on the cell and the design. Some give you some form of thin ass mattress, but if you roll it up you can do reverse rows with. Certain cells I was in had a bunk bed what you could do, like a straight vertical pull up. Some guys would take the extra pair of pants your assigned, and try and hang it from something for like rope pull-ups. We truly took everything we had and turned it into something. Imagine dudes doing thousand bicep curl sets with a regular ball of water cuz it's the heaviest thing you have😂. We always hear about the horror stories of beef and fighting, but very few people talk about the camaraderie of the guys who do get along training together.

[iamdylancheek]

Strict military style burpees (Iron Wolf, Moses, Burpees King, Busy dad, etc.) are a favorite exercise of mine. They are easily one of the best exercises are building endurance and muscle when doing multiple pushups per burpee. Glad to see you doing these bro.

[highsol]

I hear you on that confinement talk at the end though. *Sometimes you gotta do your best just to stay at your base level.* I got injured at work in August and fell into the trap of just doing absolutely nothing till I fully recovered. My physical health deteriorated as a result. Now that I think about it though, most elderly people have probably experienced this. *Do the best you can in your deteriorated state or go insane.* A valuable lesson to learn. Looking back I'm so glad I didn't have wait till I was a terribly ill 70 year old to learn it. It's not always about being an unstoppable super man. Sometimes that's not even an option.

[JeffNixonComedy]

Charles Bronson (British prisoner…movie made about him starring Tom Hardy) was big and strong while being locked in solitary confinement for much of his incarceration. He wrote a about detailing his routines that you can order online.

[DaveBermanKeys]

I train almost exclusively in this style. I have hurt my back a few times, almost always the day after high-rep squats- just like you did. For me, it’s my hip flexors that get super tight and then pull on my back. Doing hip flexor stretches helps a bit, and I do then now as part of my maintenance

[Healthception]

Bodyweight Beast: Prisoner Edition

Great Video Lucas as always, also valuable lesson „use it or lose it“ !

PS: Yes, Prisoners usually have a higher test level, due to environment + there are options to get a higher calorie intake, like trading with other inmates.

[nomadflbh]

Whenever I feel slight discomfort or pain in my lower back, I start by doing some scissor kicks to open up my core and hips. Then I do some ham/glute raise bridges to get the glutes and hamstrings more activated. They help stabilize, support, and alleviate pain from the lower back.

[Sir_Lewice]

I've been waiting for the video for a while! As someone who doesn't yet have access to the gym I've resorted to body weight excerises. This video should help me out a ton!

[CJGREEK-cg]

O k, so you probably need to redo this video. I'm gonna put you on some game big homie. #1, you can work your back with your bunk and a sock. #2, I've never been in a jail where I didn't always have a water fountain to go to. #3 You can take a trash bag full of water inside of a laundry bag to do curls with.( This will get you in trouble, so you gotta keep it on the DL) #4, Have your girlfriend😉 sit on your shoulders while you're doing squats. And she can sit on your back for some push-ups. #5 The secret to getting jacked in jail is the abnormal amount of sleep you try to get (literally try to sleep the entire day away if at all possible)

[jyjieng]

Can you possibly do a video on working out with resistance bands only? I feel like it would be interesting to see if you can get muscle growth from just bands! Love the content as always :D

[ikamfuey]

Dude I remember trying to learn bboy moves from you as a teen. That was maybe 12-15 years ago. I recognized your username and look at you go man, 3 million subs. Love to see it!

[colin_shredz]

I injured both my ankles doing a certain stretch. I wasn’t able to run, and play football for like 3 weeks. So I understand the pain, and I hope your back feels better.

[Apple_Slices.]

I was waiting for the Sissy Squats to be honest. I’ve grown to love them as they’re a good intermediate bodyweight squat for someone that can do millions of bodyweight squats and half a pistol squat

[robbelmont]

An underrated bodyweight back exercise is to stand maybe a foot away from a wall, then lean back against it so your body is at a slight angle and try to press your elbows together behind you. Similar to those elbow presses you were doing but standing up. Also I randomly injured my rib recently just sitting at my computer when it was cold af in my house. I guess my body tensed up and when I went to move it yanked something. It hurt so bad I had trouble sleeping for a week. Getting older sucks lol.

[isitafox]

In the UK I'm a signaller on the railway. That means most days I work alone in a single room signalbox for 10-12hrs and can go up to 5 days without being able to make it to the gym (or longer if I'm working night shift). Calisthenics has helped me massively as I can just crack on with bodyweight workouts and bits throughout my shift, my back doesn't miss out as I can sometimes do pullups off the edge of the roof and my job involves pulling a lot of heavy levers so ideal really. I also occasionally bring in a set of parallettes, a weight vest, kettlebell or a macebell to throw a bit of variety in.
Last few months have been a struggle though, find myself just sitting watching YouTube for hours on end and my fitness, strength and mobility has taken a major hit mand I find while in my head I can still hold handstands, flags and levers in reality I'm losing them all!
As for the burpees, I used to start every day off with the same thing. First you do 3 sets of 10 burpees literally as soon as I'm dressed or just arrived at work with 1 minute rest in between then every 3 days knock 15 seconds off the rest until you hit 30 straight. After 3 days of that add another set and start again, just keep it going until you're hitting 50-60 burpees straight. Surprising how much of a difference it does to your overall cardio ability and really sets you up for the day! 😃

[Патриархальный_Угнетатель]

One of best back exercises in jail is auzzie pull up.. Most jails got bunk beds and its fairly easy to set up to do those. Also people assemble make shift dumbbells from pillows and books or waterbags. Those can also be used.. Often prison yards have pullup bars and dip stations

[KrazynessYT]

Been a fan for a long time! Glad to see ur still uploading

[xzenkaii]

I appreciate this video a lot because I am in the exact situation where I need to train without having any equipment and it’s always been like this growing up super poor and wanting to workout as a teenager