There are a plethora of exercise movements out there that are beneficial, but Pro Boxer Mike Kurzeja thinks getting back to the basics is a good place to start.

A good old fashion ‘prison’ workout is good for almost any athlete.

What is a ‘prison’ workout? 

A ‘prison’ workout is comprised of body weight only movements.  These could include the following:

  • Sit-ups
  • Push-ups
  • Pull-ups
  • Air squats
  • Dips
  • Lunges
  • Burpees
  • Hanging leg raises

Bodyweight exercises are beneficial for many reasons.  They can hit all the major muscle groups, they can be performed anywhere, there is no equipment needed and both strength and cardio can be hit in the same workout.  Be sure to mix up your sets and perform the exercises in different orders to help keep it interesting and fun! Here are a couple of ideas to help get you started:

Workout Example 1 – For Time:
10 pull-ups, 10 push-ups, 10 squats
9 pull-ups, 9 push-ups, 9 squats”
8 pull-ups, 8 push-ups, 8 squats
7 pull-ups, 7 push-ups, 7 squats
6 pull-ups, 6 push-ups, 6 squats
5 pull-ups, 5 push-ups, 5 squats
4 pull-ups, 4 push-ups, 4 squats
3 pull-ups, 3 push-ups, 3 squats
2 pull-ups, 2 push-ups, 2 squats
1 pull-ups, 1 push-ups, 1 squats

Workout Example 2:
5×15 handstand push-ups
5×15 dips
5×15 sit-ups
3×15 air squats
3×20 burpees
2×10 star jumps
3×5 pull-ups
3×20 step-ups
*rest 30 seconds between all sets

Pro Boxer Mike Kurzeja winning his fight

Mike Kurzeja

Mike Kurzeja - in the boxing ring known as Kujo - began his boxing career in 1990 when interning at the Gary Police Department.  Mike received his Super-Middleweight Pro Boxer status after winning the Supercop Boxing Championships three times.

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