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    Felon Fitness: How to Get a Hard Body Without Doing Hard Time
    Felon Fitness: How to Get a Hard Body Without Doing Hard Time
    Felon Fitness: How to Get a Hard Body Without Doing Hard Time
    Ebook248 pages1 hour

    Felon Fitness: How to Get a Hard Body Without Doing Hard Time

    By William S Kroger and Trey Teufel

    5/5

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    • Prison Life

    • Fitness & Exercise

    • Fitness

    • Exercise

    • Muscle Groups

    • Overcoming Adversity

    • Fish Out of Water

    • Self-Discovery

    • Redemption

    • Wise Old Man

    • Training Montage

    • Value of Perseverance

    • Power of Persistence

    • Military Training

    • Physical Transformation

    • Prison Workouts

    • Workout Routines

    • Personal Growth

    • Self-Improvement

    • Injury Prevention

    About this ebook

    Forget the fancy equipment, friendly trainers, and cushy gym. This is a workout courtesy of the Department of Corrections. With jacked inmates as your motivation, certified trainer Teufel and counselor Kroger have locked down an exercise regimen that's guaranteed to show real results.

    If you're a workout lifer, this book provides a new way to approach your routine, working in cherry pickers and butterflies to extend your range of motion and informing you which less effective exercises to cease and desist. If you're fresh meat looking to tone up, the squats, push-ups, and burpies will get you yard-ready in less than a three-month stint.

    This program's legit. Each exercise comes straight from the cellblock and the routines are those of real inmates. It's the workout of a lifetimefrom guys serving twenty-five to life.
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateSep 15, 2011
    ISBN9781440527463
    Felon Fitness: How to Get a Hard Body Without Doing Hard Time
    Author

    William S Kroger

    An Adams Media author.

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    • 5/5
      Beside a great title and catchphrase (Work Out With Conviction!; also a catchy subtitle: How to get a Hard Body Without Doing Hard Time) Felon Fitness is a bonafide exercise guide. The premise is an exercise program created by prisoners that doesn’t require much equipment or free weights – for obvious reasons. Strength, endurance, range of motion and weight loss can all be achieved through these mostly body-weight exercises, although there is a primer on how to make “prison dumbbells” using magazines and strips of cloth.This is a viable exercise book for anyone with limited space or access to weights and equipment.

      2 people found this helpful

    Book preview

    Felon Fitness - William S Kroger

    Introduction

    In the mid-1990s, the California Department of Corrections and Rehabilitation removed weights from all of their prison yards and left inmates to create their own exercise programs based on body-weight exercises. The result? Fit and healthy inmates who have learned to use their bodies as functional pieces of equipment with exercises like squats, pull-ups, and push-ups to build their stamina, burn off excess body fat, and increase their strength.

    Being in shape is a matter of life or death for these inmates. Either they are fit enough to fend off an attack or they could end up in the morgue. It’s that simple. But your life depends on you being fit as well. You likely don’t have to worry about being attacked by a gang member with a makeshift knife, but you do have to be concerned about both staying healthy and improving your health. Fortunately, you can achieve a hard body without doing hard time and building up muscle and endurance isn’t as time intensive—or as expensive—as you may think.

    You may be thinking: "Of course inmates are in incredible shape! They don’t have anything to do but exercise." Inmates do have a lot of free time, but they’re only allowed to use a small portion of that time to exercise. In fact, most of the felon-approved workouts that we share with you here take less than sixty minutes to complete. And, since these workouts can be done anywhere from a prison cell to the privacy of your own home, the time you save by not driving to the gym will be well spent.

    But perhaps more importantly, you’ll learn without a shadow of a doubt that the only piece of equipment you need to get in shape is your body itself. No shakes. No supplements. No gym fees. No home equipment. No magazines telling you how easy it is to get fit (it has never been easy, nor will it ever be easy). No personal trainers. No fancy clothes. No smoothies. No pills. No energy drinks that make you jittery and send your heart beating out of your chest. All you need is you—and some objects that you likely have lying around your house already.

    You don’t even have to be physically fit to get started on this program. When we first started asking inmates about their fitness routines some of the men told us that they lacked strength when they were first incarcerated, and others couldn’t run a quarter of a mile when they first started serving their time. But little by little they found themselves getting stronger and running faster, and the well-balanced inmate workout plans you’ll find here will help you do the same. However, these workout plans will benefit different people in different ways: If you’re already muscle-bound, you’ll learn how to improve your range of motion with exercises like butterflies and cherry pickers. If you’re already an aerobic bad-ass, you’ll learn how to increase your strength with push-ups, squats, lunges, and prison dumbbell exercises. And if you’re just starting out, you’ll find combinations of aerobic routines and weight-training exercises to help you dodge a bullet or pry a shank from the hand of a fellow inmate—even if, in reality, that bullet is just a toy thrown by your three-year-old and the shank is a wallet you’re trying to pry out of the mouth of your golden retriever. You’ll also find tips that tell you how to enhance your personal workout program and help you eliminate exercises from that routine that often lead to injury.

    So read on to find out what the inmates have to share about their personal routines, learn how to stretch properly, find an exercise philosophy that’s right for you, and start working out—with conviction.

    PART 1

    Prison Dumbbells and At-Home Ingenuity

    While the majority of the exercises and workout routines that you’ll find throughout the book require nothing more than your own body weight, occasionally you will need to use some equipment. We’re not talking about expensive free weights or an exercise machine that will sit in the corner of your basement for years, though. If an inmate doesn’t have access to these materials, you don’t need to use them either. Instead, look around your house and you’ll find that you probably already have everything that you need. You just need to learn how to turn these everyday items into workout gold.

    Prison Dumbbell

    Many of the exercises you’ll find in Felon Fitness require a simple form of resistance. You can add that resistance to your workout by using a prison dumbbell, a homemade weight consisting of magazines tied together by strips of bed sheets and secured with tape. Believe it or not, you can make your own prison dumbbell with little effort. All you need are the following:

       Magazines

       Heavy-duty tape

       A set of bed sheets

       Scissors

       A scale (if you want to be precise with the weight of the dumbbell)

    You’ll use this homemade weight for curls, flys, front raises, lateral raises, lawn mowers, upright rows, kick-outs, hammer curls, overhead presses, bent-over rows, and more. To make a prison dumbbell follow the directions on the next page:

    1.  Once you have your materials ready, start by ripping the bed sheets into five equal strips, each 2 to 3 inches in width and at least 30 inches in length. Note: If you’re having trouble ripping your bed sheets, scissors will certainly come in handy; they’re hard to come by in prison, but feel free to make an exception.

    2.  Next, stack your magazines on top of each other evenly. Twelve magazines of equal size will weigh approximately 10 pounds, and a stack of forty magazines will weigh between 30 and 35 pounds. You can easily adjust the weight of your dumbbell by adding or subtracting the number of magazines to suit your current level of strength/conditioning.

    3.  Tie one strip of your ripped sheet around the center of the stack of magazines. Tie the strip as tight as possible. Then tie a second strip on the left of the dumbbell, and a third on the right side. Make sure all three strips are tightened evenly. If not, your dumbbell will be uneven, which may cause unbalanced muscle growth and possible injury.

    4.  Next, tie a fourth sheet strip to the sides of your stack of magazines to secure the paper in position.

    5.  To finish up you need to create a handle for your dumbbell. To do so, roll up a magazine into a firm bar about 1½ inches in diameter. Once the magazine is rolled up you can either tie a shoestring in the middle of it or just tape the magazine so it doesn’t unravel. The handle you just rolled up will have a small hole at the end of both sides like a telescope. Insert your fifth sheet strip through that hole, tie it around the stack of magazines, then secure with tape, and check for areas that might be loose. Any wobbly sections should be addressed with more tape or additional sheet strips.

    Once you’ve finished constructing your prison

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