It’s no surprise that the prisoners are some of the fittest people in the world. Why not, they have nothing else to do but train. But there is always talk about how prisoners become strong and defined simply by using their own body weight.

A workout I’ve heard of will get you in shape in no time, if you can do it. I call this exercise the “prisoner’s squat thrusts.” You may know them as a no-jump burpee. But make no mistake about this exercise, it will do you some serious damage in no time.

How it’s done, you need to start at 20 and work up to 1 without a break. 20 Walk about 10 to 15 feet, 19 walk back and repeat and see if you can finish.

This type of training alone will destroy fat and get you in shape.

If you can make some goals to aim for:

If you could do 25 sets, you were considered pretty tough and people would think twice before messing with you.

And if you could do 30 sets, they would label you a bona fide stud and give you a lot of respect.

I’ve done 30 to 1 and it’s brutal. It runs at 465 and is done in 30 sets in 41 minutes, it was pretty brutal.

I added another item to the bread. I walked 10 yards and pulled out the 100 pound heavy bag, you can use a sandbag or whatever you want.

Do 20 prisoner squats, shoulder carry the heavy bag or sandbag, walk 10 yards, drop the bag, do 19, carry the bag on the other shoulder, and continue until you reach 1.

The workout is already brutal, but if you add the extra exercise by lifting and lowering an extra 100 pounds or whatever, it makes the workout that much more brutal and painful.