Grasp a pull-up bar with an overhand grip over shoulder-width apart. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows whilst pinching your ...

Prisoners gain muscle so quickly due to the high rep ranges of the workouts and high workout frequency due to their time available, in combination with as much food as possible. With three square ...

Still, there’s plenty to learn from inmates who’ve built serious strength using just bodyweight moves and whatever space they have. No gym? No problem. This 10-minute 'Alcatraz Prison Workout ...

1st Class Jon Ours and Sgt. 1st Class Ivan Velazquez, playing the role of the inmates, “escaped” from the U.S. Disciplinary Barracks just before 6 a.m. Over the next several hours, a massive ...