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.
By Kapa187
Nice!
These are good workouts for everyone. Â No need for a gym, just show up.
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