Dips
Dips work the triceps, pecs, shoulders, forearms, and core, and you don’t need a fancy dip rig to do them. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. You can make them more difficult by placing weighted objects in your lap.
Hanging Leg Raises
This is a core blaster. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles.
Hanging Leg Raise Variations
Straight Leg Raises. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Return until hips are extended downward.
Bent Knee Leg Raises. If you can’t do a straight leg raise, you can modify it by bending your knees and raising them into your chest.
Full Straight Leg Raise. Perform a straight leg raise as you normally would, but instead of stopping when your feet rise above your hips, keep going until your toes touch the bar.
Towel Straight Leg Raises. Place two towels over the bar and grip one in each hand. Perform a straight leg raise while holding onto the towels.
Hanging Windshield Wiper. Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. Rotate to the other side. That’s one rep.
One-Arm Straight Leg Raise. You’ll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds.
