Prison workout – Lower body workout

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In the previous article we discused upper-body prison workout which is basically body-weight workout.

Here are lower body workouts.

Squat variations – In the world of bodyweight exercises, bodyweight squats are the lower body equivalent of push ups. And just like push ups, there are a ton of squat variations including:

Prisoner squats

Jump squats

Hindu squats

Do 1 set of 10 for each variation
Lunge variations – Lunges are another great exercise to build lower body power and mass. Here are some of the most popular lunge variations:

Reverse lunge

Front lunge

side lunge

Do 1 set of 10 for each variation

Prison workout – ab exercises

Front plank/side plank

These are 2 of the best exercises to streghten your core. While the side plank works similar muscles as front plank, it focuses on the obliques a bit more.

Mountain climbers

This is a great exercise to really work your abs. Try to do these for 30-60 seconds at a time.