![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUU7C455q_s1wUpnRJXBn0fwMlJ1bUFoFx8ZzImoZQUzGsO2A_j6Z1gzuf0C2nhyphenhyphennQwb_A3tR0sW7-GXXQL2ZzH3z6O1JrG_7v1t-ks11YG6Fn-8tG9GWOiWzPEHfrBKXr5L3KLDT_/s1600/prison-workout+bodyweight+strength+pullups+dips+situps+pushups.png)
Luckily I have never been incarcerated, but I can always appreciate a creative approach to workouts with little or no equipment. This particular workout below actually doesn't require any equipment (which unfortunately leaves out pullups) but will still pack a punch and keep you fit whether you are traveling, stuck at home, or even serving time.
x = 1 set of 15-20+ reps or 15-20+ seconds held
3x Wide Pushups
3x Knuckle Pushups
3x Planks + Leg Raises
3x Wide Pushups
3x Knuckle Pushups
3x Planks + Leg Raises
2x Side Planks alternating
3x Heel Tappers
3x Crunches + Twisting Crunches
3x Alternating Single Leg Hip Bridges
3x Chair/Stair/Bed/Bench Tricep Dips
3x Wide Squats (bodyweight or use household object)
3x Regular Squats (bodyweight or use household object)
3x Single & Double Calf Raises on Step (vary foot position and do some seated)
3x Heel Tappers
3x Crunches + Twisting Crunches
3x Alternating Single Leg Hip Bridges
3x Chair/Stair/Bed/Bench Tricep Dips
3x Wide Squats (bodyweight or use household object)
3x Regular Squats (bodyweight or use household object)
3x Single & Double Calf Raises on Step (vary foot position and do some seated)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqHB-dY2HiLrwTaf5sFYHsZPLY3OquzF-Ie16FEBbr6P_XUdnVuLvlh_zI2K-NeTAnI74j8qb3p5iGTLe8GMfXfpBrkDu6zkOKQIb3XRuJeuzsIgwjs8Y3L1zEkp-FIHq6FYNu0kk4/s640/building-muscle-without-weights+prison+workout+arnold+schwarzenegger+bodyweight+dips+bench.jpg)
I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!
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