Prison Body Fitness
  • Home
  • About PBF
    • About Allenwood
  • Team PBF
    • Adam
    • Vito
    • Derek
    • Rick
    • Chris
    • Eric
    • Paulie
    • Brian
    • Jay
    • Jerry
    • Membership >
      • Week 1
      • Week 2
      • Week 3
      • Forum
      • Week 4
      • Week 5
    • Prison Yard Workouts >
      • August 2010
      • September 2010
      • October 2010
      • November 2010
      • December 2010
      • June 27, 2011
      • June 28, 2011
      • June 29, 2011
      • June 30, 2011
      • July 1, 2011
      • July 5, 2011
      • July 6, 2011
      • July 7, 2011
      • July 8, 2011
      • July 11, 2011
      • July 12, 2011
      • July 13, 2011
      • July 14, 2011
      • July 15, 2011
      • July 20, 2011
      • July 21, 2011
      • July 22, 2011
      • July 25, 2011
      • July 26, 2011
      • July 27, 2011
      • July 28, 2011
      • July 29, 2011
      • August 1, 2011
      • August 2, 2011
      • August 3, 2011
      • August 4, 2011
      • August 5, 2011
      • August 8, 2011
      • August 9, 2011
      • August 10, 2011
      • August 11, 2011
      • August 12, 2011
      • August 15, 2011
      • August 16, 2011
      • August 17, 2011
      • August 18, 2011
      • August 19, 2011
      • August 22, 2011
      • August 23, 2011
      • August 24, 2011
      • August 25, 2011
      • August 26, 2011
      • August 29, 2011
      • August 30, 2011
      • August 31, 2011
      • September 1, 2011
      • September 2, 2011
      • September 5, 2011
      • September 6, 2011
      • September 7, 2011
      • September 8, 2011
      • September 9, 2011
      • September 12, 2011
      • September 13, 2011
      • September 14, 2011
      • September 15, 2011
      • September 19, 2011
      • September 20, 2011
      • September 21, 2011
      • September 22, 2011
      • September 23, 2011
      • September 26, 2011
      • September 27, 2011
      • September 29, 2011
      • September 28, 2011
      • September 30, 2011
      • October 3, 2011
      • October 4, 2011
      • October 5, 2011
      • October 6, 2011
      • October 7, 2011
      • October 10, 2011
      • October 11, 2011
      • October 12, 2011
      • October 13, 2011
      • October 14, 2011
      • October 17, 2011
      • October 18, 2011
      • October 19, 2011
      • October 20, 2011
      • October 21, 2011
      • October 24, 2011
      • October 25, 2011
      • October 27, 2011
      • October 28, 2011
      • October 31, 2011
      • November 1, 2011
      • November 2, 2011
      • November 3, 2011
      • November 4, 2011
      • November 7, 2011
      • November 8, 2011
      • November 9, 2011
      • November 10, 2011
      • November 11, 2011
      • November 14, 2011
      • November 15, 2011
      • November 16, 2011
      • November 17, 2011
      • November 18, 2011
      • November 21, 2011
      • November 22, 2011
      • November 23, 2011
      • November 24, 2011
      • November 25, 2011
      • November 28, 2011
      • November 29, 2011
      • November 30, 2011
      • December 1, 2011
      • December 2, 2011
    • Photos
  • Dynamic Warm Up
    • Dynamic Warm-Up #1
    • Dynamic Warm-Up #2
    • Dynamic Warm-Up #3
    • Dynamic Warm-Up #4
    • Dynamic Warm Up #5
  • Ultimate Core Concepts
    • Abtastic
    • Corecentric
    • Integrated Core Routines
  • MIT Routines
    • Body Weight (Iso-Ballistic) M.I.T. Routine
    • Free Weight M.I.T Routine
    • Integrated M.I.T Routine
    • Medicine Ball M.I.T Routine
    • M.I.T. Sprint Variations
    • M.I.T Explosive Cycle Day 1
    • M.I.T Explosive Cycle Day 2
    • M.I.T Explosive Cycle Day 3
    • M.I.T Explosive Cycle Day 4
    • M.I.T Explosive Cycle Day 5
    • M.I.T Explosive Cycle Day 6/Off
    • M.I.T Power Program Day 1
    • M.I.T Power Program Day 2
    • M.I.T Power Program Day 3
    • M.I.T Power Program Day 4
    • M.I.T Power Program Day 5
    • M.I.T. Power Production Lifts
    • MIT Plyo Circuit A
    • MIT Plyo Circuit B
    • MIT Plyo Circuit C
    • MIT Plyo Circuit D
    • MIT Plyo Circuit E
    • M.I.T. Power Production Plyo's
    • R.C. Body Weight Workout for Total Body
    • R.C. Body Weight Workout for Legs
    • R.C. Body Weight Workout with Partner - Abridged Version
    • R.C. Body Weight Workout with Partner - Fully Explained
    • R.C. Integrated Total Body Workout with Dumbbells
    • R.C. Solo Dungeon Workout #1
    • R.C. Solo Dungeon Workout #2
    • R.C. Barbell Workout
    • R.C. Dumbbell Workout
    • R.C. Stability Ball Workout with Body Weight
    • R.C. Stability Ball Workout with Dumbbells
    • R.C. Stability Ball Workout with Partner - Abridged Version
    • R.C. Stability Ball Workout with Partner - Fully Explained
    • R.C. Medicine Ball Workout with Partner - Abridged Version
    • R.C. Medicine Ball Workout with Partner - Fully explained
    • Super Setter for Monday
    • Super Setter for Tuesday
    • Super Setter for Wednesday
    • Super Setter for Thursday
    • Super Setter for Friday
    • Trips for Grip Group A
    • Trips for Grip Group B
    • Trips for Grip Group C
    • Trips for Grip Group D
    • Richie Rich Instructions
    • Richie Rich Day 1
    • Richie Rich Day 2
    • Richie Rich Day 3
    • Richie Rich Day 4
    • Richie Rich Day 5
    • Richie Rich Day 6
    • Richie Rich Day 7
    • Richie Rich Day 8
    • Andy's Power Plan
    • High School Football Summer Program
    • Hell in the Cell - Lockdown Routine
  • HIIT
    • Class Syllabus
    • Terms & Measures
    • Test
    • Literature
  • F.A.S.T.
    • 10/06-12/06
    • 1/07-3/07
    • 4/07-6/07
    • 7/07-9/07
    • 10/07-12/07
    • 1/08-3/08
    • 04/08-06/08
    • 07/08-09/08
    • 10/08-12/08
    • 1/09-3/09
    • 4/09-6/09
    • 1/10-3/10
  • "Top 10"
    • Bodyweight Upper Body Moves
    • Bodyweight Lower Body Moves
    • Partner Upper Body Moves
    • Partner Lower Body Moves
    • Core Moves
    • Ab Moves
    • Dumbbell Moves
    • Barbell Moves
    • Antagonistic Moves
    • Plate Moves
    • Kettlebell Moves
    • Strength Moves
    • Power Moves
    • Speed Moves
    • Balance Moves
    • Agility Moves
    • Medicine Ball Moves
    • Stability Ball Moves
    • Stairs
    • HIIT Intervals
    • Plyo Box/Plyo Step Moves
    • Slam Ball Moves
    • Bosu Trainer Moves
    • Stretches
    • Budokon Yoga Moves
  • Prison Fitness Courses
    • 50 & Over
    • Swiss Ball
    • Plyo-Medicine Ball
    • Spinning
    • Yoga
  • Eat S.M.A.R.T.
    • Smart & Simple Recipes
    • Sample Food Journal
    • SMART at Commissary
  • Train Your Brain
  • Playlists
  • FAQ
  • Store
  • Resources
  • Consulting Services
  • Contact
  • Videos

PBF's Hell in the Cell

Lockdown Routine
Once you find yourself in prison it becomes inevitable that at some point you'll be locked down. It might only be for a day or it might be for as long as a year (or much longer) and through no fault of your own. Murders, riots and a variety of other "security related concerns" can trigger the lockdown of an entire institution at any time. Of course minor disciplinary infractions or internal investigation scan land an individual in the SHU (Special Housing Unit) for up to 18 months. You need to have a plan ready that's going to help you stay strong, both mentally and physically, no matter how long you're confined to that tiny cell.

The goal of this routine is to try and maintain as much muscle mass as possible (without much food) while also allowing you to sleep soundly at night. It's very easy to slip in a routine of complete inactivity (where your mind begins to run wild) or over-activity (where your body begins to eat away at itself) while you're stuck in there. These workouts were carefully designed to keep your mind and body in a healthy balance for he duration of your "lockdown," however long that may be.

**This workout is dedicated to my good friend Derrick who could have used this routine during his time in the SHU. I'm sorry that I didn't get this done and out to you more quickly. To you and to anyone else that finds themselves locked down, do your best to stay sharp, stay strong and live long...A.

PBF's Hell in the Cell Lockdown Routine

I. Monday, Wednesday & Friday

A.) Dynamic Warm Up

B.) 4 Heavy weight/low rep triple sets
     1.) Presses: Cellmate push-ups or single arm push-ups or handstand push-ups (x6 reps)
     2.) Pulls: Cellmate deadlifts or bunk or doorframe pull-ups or sheet recline pulls with legs elevated            (x 6 reps)
     3.) Legs: Cellmate squats or single leg toilet bowl squats (x6 each leg)
     4.) Recovery (x2 minutes)

C.) Explosive Total Body Sets
     1.) Burpees with tuck jumps (x6 reps)
     2) Recovery (x60 seconds)

D.) 4 Dynamic Core Circuits
     1.) High plank alternating superman with 1 second pause at top (x 10 reps)
     2.) Supine alternating single leg V-ups with 1 sec pause at top (x10 reps)
     3.) Prone Bow Flexes (arms and legs raised simultaneously (x10 reps)
     4.) Supine Bicycles (Elbow to Opposite Knee-Hands on side of head) (x10 reps)
     5.) Recovery (x2 minutes)

E.) 4 Auxiliary Muscle Triple Sets
     1.) Triceps: Skull crushers on toilet, desk, sink or bunk (x12 reps)
     2.) Biceps: Sheet body curls with constant tension (x12 reps)
     3.) Calves: Powerful raise, pause at top, super slow down (x12 reps)
     4.) Recovery (x2 minutes)

F.) Static Stretching with Lower Body Concentration
     *10 to 30 minutes of 30 second holds

II. Tuesday, Thursday and Saturday

A.) Dynamic Warmup

B.) 4 Plyo Triple Sets
     1.) Presses: Plyo "Clap" or "Shuffle" or piked pushups (x6 reps)
     2.) Pulls: Plyo lat or face or high recline sheet pulls (x6 reps)
     3.) Jumps: Plyo desk or tuck or squat jumps (x6 reps)
     4.) Recovery (x2 minutes)

C.) 4 Explosive Explosive Total Body Sets
     1.) Burpees with Toe Jumps (x6 reps)
     2.) Recovery (x 60 seconds)

D.) 4 Static Core Circuits
     1.) High Plank (x60 seconds)
     2.) High side planks (x30 seconds each side)
     3.) Wall sit (x60 seconds)
     4.) Hamstring-neck bridge (x60 seconds)
     5.) Recovery (x60 seconds)

E.) Auxiliary Muscle Circuit (900 Rep Circuit)
     1.) Bent over reverse flies (x100 reps)
     2.) Bent over anterior "Y" arm raises (x100 reps)
     3.) Standing lateral arm raises (x100 reps)
     4.) Standing lateral raise arm circles (x100 reps forward + 100 reps backward)
     5.) Standing anterior raise arm circles (x100 reps inward + 100 reps outward)
     6.) Standing overhead raise arm circles (x100 reps inward + 100 reps outward)

F.) Static Stretching with Upper Body Concentration
     *10 to 30 minutes of 30 second holds

III Sunday

A.) Dynamic Warm-up

B.) 4 Dynamic Flow and Flexibility Stretches
     1.) Upward facing dog to downward facing dog and back (x10 reps)
     2.) Recovery (x60 seconds)

C.) Joint Rotations
     1.) Neck (x10 each direction)
     2.) Shoulders (x10 each direction)
     3.) Elbows (x10 each direction)
     4.) Wrists (x10 each direction)
     5.) Hips (x10 each direction)
     6.) Knees (feet together) (x10 each direction)
     7.) Right Ankle (x10 each direction)
     8.) Left Anke (x10 each direction)

D.) Extended Total Body Static Stretch
     *30 to 60 minutes of 30-60 second holds

Dynamic Warm-Up for Everyday

  • Toe Touches (Progressive tempo) (x20 reps)
  • Boot Strappers (Progressive tempo) (x20 reps)
  • Laterally Raised Arm Circles (forward and backward) (x20 each direction)
  • Alternating Staggered Arm Circles (forward and backward) (x20 each direction)
  • Arm Swings (front to back) (x20 each arm forward)
  • Alternating Calf Stretches (leaning into wall) (10 each leg)
  • Alternating Cross Punches (x20 each leg)
  • Alternating Front Kicks (back leg) (x10 each leg)
  • Jab and Cross Combo Punches (x20 combos)
  • Alternating Round Kicks (Back Leg) (x10 each leg)
  • Dip + Upper Cut + Hook Combo Punches (x20 combos)
  • Alternating Side Kicks (front leg) (x10 each leg)
  • Shadowboxing (x3 minutes)

Static Stretching Options

Upper Body
  • Neck (Front, Back, Sides)
  • Shoulders (Arm Drag, Arm Extensions)
  • Fingers (Flexion, Extension)
  • Wrists (Palm or Backhand on Wall)
  • Chest (Door Frame Fly)
  • Side (Overhead Reach and Lean)

Lower Body
  • Forward Bend (Standing or Seated)
  • Groin (Seated Triangle)
  • Quad (Standing or Kneeling)
  • Hip Flexors (Kneeling Hip Raise)
  • Big Toe Hold (Supine or Standing)
  • Calves (Standing Wall Lean)
Choose to 'Live Intensely'...Make it M.I.T. for life with Prison Body Fitness.