How to do a Prison Workout with no Weights

prison workout with no weightsKali shows how to work your back in prison. In the pen where all these workouts came from – the prisoners did it for strength and muscle. You got to be strong in case of a riot or a fight you got to be strong and fight that guy.


regular pull ups 4 sets of 10
Pushup on bench 4 sets of 15

mountain climber pull-ups (to work the lower lat)
4 sets of 10

Prisoners eat a lot of calories to get bigger muscle. They have a lot of extra time on their hands so those that are productive in their downtime do a ton of reps. Kali says that is a big key to gaining muscle in prison is to do a ton of reps.

bicep pulls with towel (have buddy pull on towel)
3 rounds of 10
tricep push with towel (have buddy pull on towel)
3 rounds of 10


You don’t need a fancy cable row system. You only need a towel, plastic bag or small chunk of rope to do towel pulls. You also don’t need much space.

Your body doesn’t know the difference if your using a cable row or a towel. It works great and builds muscle. Kali says that he ate Ramen noodles and tuna in prison as part of his diet.

Related Articles:
Check out this article on Prison Workouts-The Low Down
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How to Get Strong in Prison

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