Of Workout

Want to look like Rain? The #1 Most Effective Workout Routine for Lazy People

Want to look like Rain? It’s possible, but be ready for a world of hurt.

Introducing … The Prison Workout.

No special equipment, no need for large spaces, quick, effective and can be performed anywhere. There’s no reason not to like the Prison Workout, formulated to keep inmates fit and strong while within the confines of their cell. Besides costing virtually nothing, the Prison Workout is fully portable; all you need is yourself.

Step 1: The Burpee

From a standing position squat down, place your hands flat on the ground and jump your feet back to assume a push-up position. Do a push-up. Jump your legs forward to between your hands then jump up into the air bringing your knees to your chest and your hands into the air over your head. This makes one complete move. Repeat 20 times.

Rev it up: To increase intensity, do descending sets. After 20 repetitions, stop to catch your breath. Then, do 19 burpees. Catch your breath, then do 18.

Watch how to do a burpee here.

This full body workout alone covers most muscles groups, not to mention good cardio exercise.

Step 2: Upper Body - Shoulders, Triceps and Chest


These three parts of your upper body go hand to hand. Most upper body exercises you do work out all three areas so don’t worry about variety; be concerned with the load instead. Start with normal pushups and then move into wide arm pushups and finally diamond pushups. When you get comfortable of doing 3 sets of 20 negative slow (that means doing the motion really slow on the way up), get into the inclined and declined pushups mode.


There is probably nothing even close to being as effective as dips for a chest and tricep workout. Pull two chairs, blocks or anything of similar height to your shoulder length. Press down your palms on both of these platforms and watch your arms break. Make it more challenging by widening the space between your two chairs. Make it even more challenging by adding weight onto your core, like your college textbooks or something equally heavy. 3 sets of max reps or until muscle failure.

Step 3: Core

Prone Bridges

Forget about situps. They’re boring and you’ll never get the correct form anyway. Prone bridges on the other hand, will give you a sick workout with little room for errors. All you need to do is to enter the prone bridge mode and stay there for as long as you can. Looks and sounds easy? Start with 3 sets of 1min.

Inverse Crunches

A little technical but nonetheless just as efficient, inverse crunches are designed as able replacements for situps. If find this too simple, use the proven formula of doing it very, very slowly.

Step 4: Lower Body – Thighs, Calves and Gluts

Squats & Weighted Squats

The basic form of squats is really simple. Stand shoulder length wide and squat until your thighs are parallel to the ground, rise until you move into your original position and repeat many times. Want to wow yourself? Fill two pails full of water, slot a strong metal pole in between the handles and rest the entire contraption on your shoulders, THEN do your squats. It’s easy to get wet under such circumstances so up the fun by punishing yourself for getting wet. Each time you lose water in the pail, you repeat the set until you don’t.

Calf Raises

Stand straight, lift yourself until you’re on your toes and repeat. Calf raises are extremely simple but require a lot of repetitions to see results so work on it continuously until you feel tired. When you feel your calves tiring, congratulations, you’ve just completed your warmup set. Take note of the number of reps and increase that number by 5 progressively. Again, go for 3 sets.

Step 5: Cardio

Jumping Jacks

A really primitive way of sweating yourself out with no space nor equipment is to just jump. Jumping jacks don’t even require a rope so you can’t even throw out the excuse of getting whipped by it. Get 100 reps in and you’ll start panting in no time. Of course you can always push it up to 300 if you’re up to it.

The prison workout routine is probably the best form of exercise for any lazy person out there. No gym, no travelling, no equipment for you to clean. All you need is a piece of space and you’re good to go.