We usually did a lot of push ups and dips and pull ups and sit-ups. Check out the prison workouts below.
In our block we did not have any free weights so we had to make do with pull ups and other bodyweight workouts. Some times we would fill up a pillow case with sand and dirt and use that to lift. Either way we were just trying to get strong and kill boredom.
If we did not have access to the outside courtyard for workouts we would workout inside. I had a little spot under the metal stairs that went up to the second floor. I would hold on to the steel beam and do pullups. I would also prop my feet up on a chair in the TV area and do pushups. With my feet elevated it was a lot harder to do the pushups.
Kali Muscle PRISON BAR WORKOUT
PULLUP WORKOUT #1
if your strong add a push up pyramid at every round
Prisoners have the right to engage in outdoor exercise is clearly established under the law. This right applies even when inmates are housed in solitary confinement. Courts have held that the right to outdoor exercise is a needed when inmates are kept in continuous solitary confinement and segregation.
PULLUP WORKOUT #2
Using a towel draped over a bar
All inmates should be given the opportunity for work and for reasonable exercise and recreation. Many correctional facilities offer weights and a workout area. These areas are for convicts that have shown they are not a threat and can safely workout without using a plate to crack another inmate over the head.
The media has conjured up images of inmates working out in jail and becoming super criminals. They have too much time on their hands and tax payers are subsidizing a gym expense. Many people on the outside world dont even have the luxury of a gym pass.
I personally talked to a prison guard and supervisor in this line of work and he explained that he noticed that a jail bird who takes his frustrations out on doing pushups and calistethenics and lifting heavy objects is calmer when they go to a job assignment or program to address their specific needs.
PULLUP WORKOUT #3
Bar hangs for grip
Hold on to the bar until you drop off.
Each time you drop you have to do 5 pushups.
This workout helps to increase your grip strength.