It is now 5 month’s that Federal Prison, Yankton goes and remains on lockdown. All Federal Prisons Nation wide are on lockdown due to the virus known as COVID-19. Here at FPC Yankton we were able to roam the yard freely and the weights were at our disposal at designated times. The gym here has a good weight pile, that is rusting as we are not allowed to use them during this corona virus lockdown, we are only allowed to roam are units also known as living quarters with masks on. When the weights were available, inmates would join workout cars that already have time slots on the weights. A car is like a crew of people you run with. Before lockdown I had a workout car of 4 inmates including myself. We trained hard 6 day’s a week. I was building solid muscle making big gains then came the COVID-19 pandemic and soon the federal bureau of prisons was ordered to lockdown prisons as the Nation was going on quarantine. This took a toll on us weight training, muscle building enthusiasts. As a result I had to adjust my workouts from weight training to calisthenics’ and resistance band workout.
In our unit we have a basement with separate rooms within the basement. there is a small pool table room, a TV room, a computer room for emails, a music room and two leisure rooms that are used for board games. We made one of the leisure rooms into a workout room. I began to workout in that room with a few other inmates everyday after the 4pm count. Count is when we stand in our cell’s as the correctional officers walk by counting all the inmates to make sure we are all accounted for and no inmate is missing. After the count we rush down and set up a circuit and we bring in a speaker from music room and blast music from our mp3’s. From 4pm to 6pm that room is our slot. In prison inmates are very possessive over thing’s because we are not allowed to have much, so the little that we do have we tend to be possessive over, like a room slot. Inmates also try to act as owners of the workout equipment and they take it up to their cells instead of putting it back on the bin. Other than that we have a good slot and a good group of guys in the workout car. Currently we work out chest and arm’s on Monday and Thursday, leg’s and shoulder’s on Tuesday and Friday and do burpees on Sunday. We take Wednesday and Saturdays off and I didn’t mention any back workouts because we do pull ups through out the week for the back muscles. I also do 30 minutes of morning cardio on my own to burn extra fat.
A chest workout consists of us bench pressing an old treadmill. Yes you read right! This old treadmill has a bar attached to the bottom of it. We lay a mat underneath it, lay on the mat and grab the bar like a barbell and press it. For weight an inmate will get on the treadmill and stands still on top of it while the other presses it. After about 4 sets of 4-8 reps per inmate, we do a a push-up circuit consisting of a variety of push-ups from regular, diamond, wide, decline, incline Tyson and more. We do around 500-700 total push ups. We then set up a circuit for arm’s. Here is one sample arm workout is we set up: The first workout in the circuit is 10 curls per arm using a band, the next station is double stacked chairs that we use for concentration curls doing full arm extension with slow movement for about 5-7 reps each arm, the station after that we do 20 reps per arm of fast half way curls with one chair and the next circuit we will grab 2-3 chairs stacked and perform bicep curls until failure and move onto chair dips and do about 20-50 dips for the triceps take a 30 second break and redo the circuit. We will do this bicep and triceps circuit for 5 sets. It gives a great pump and I do see muscle growth. I have heard that many gyms in the streets are currently closed and that their is a shortage of workout equipment for sale. You may have to get creative with your workout as we inmates have done here in prison. Hope this article sparks up some creativity in your workout routines.
Prison Lockdown Workout Regimen:
Friday Shoulders/ Legs
Sunday Burpees (250-400 single pump)
- For back do wide grip pull ups and reverse chin ups 2-3 times a week
- For Abs do slow leg raises 2-3 times a week