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 ...

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 ...

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 ...

Inmates at MBCC have launched a program called Prison Health Initiative (PHI) where they spend several days throughout the week in the prison gym and classroom to reshape their bodies, mind, ...