......Or maybe: 


Whatever it is, the odds are stacked against us these days if we want to get in shape (unhealthy food, lack of time, temptation everywhere etc etc..)

Add to it the hassle of trying to get to the gym, and you can't blame people for saying it's just so difficult....


Don't you wish there was a system that would allow you to:


  • Workout at home?
  • When you want, where you want, without having to purchase any expensive equipment?
  • A system that would help you burn fat and build muscle, just as well (or better) than you could at the gym?

My name is Bryan Hamann and I've faced all of the above problems,

Truth be told, I have always been pretty enthusiastic about getting in shape and pushing my body to its limits. I have basically been working out as long as I can remember ( I think I started doing push-ups when I was about 10.)  I have completed several triathlons including the Ironman, I have been involved in a range of sports from soccer to water polo to Brazilian Jiu Jitsu and Mixed Martial Arts. I have been a personal trainer since 2011.........and you know what, I hate going to the gym, precisely for some of the reasons mentioned above.

Now I'm not telling you all that to brag, I'm telling you to let you know that I have faced all of the same struggles and inconveniences you do, but through a lot of experimentation, research, trial and error, I have found a way to transcend these limitations, and this is what I want to share with you. 

I've worked long hours in a stressful corporate job, I've traveled and stayed in tiny hotel rooms, I've been a poor student who couldn't afford a gym membership


..........But, what I have learnt from all of it - is that if you really want to, you can always get in a great workout!

You just need to know how....


Through years of experimentation, studying and testing my PRISON WORKOUT SYSTEM on both myself and some of my clients, I've figured out a way to:


......................all in the comfort of your own home, with ZERO EQUIPMENT!

While that might sound a bit gimmicky, with phrases like "In the comfort of your of own home" and "ZERO EQUIPMENT", trust me it's not, you will be working your butt off!

But nowhere is it written that you have to belong to a gym, or have a ton of fancy equipment to build up a sweat and work your butt off....

Guys in Prison are sometimes in a tiny cell for up to 23 hours a day, with nothing but gravity, their bodyweight and determination - yet many of them are in fantastic shape, way better shape than a lot of your typical "gym rats!"

With the PRISON WORKOUT SYSTEM, you'll be given exercises that can be done anywhere, any time - from the beach when you're on holiday, to your tiny hotel room while traveling.......or even your lounge!


The heart of the Prison workout is the burpee - it is without a doubt the single most effective exercise on the planet for building superior cardio conditioning and melting fat off your body....

I must warn you now though, with the Prison workout system, all excuses need to be checked at the door - you are going to be working hard, doing A LOT of burpees and other extremely effective bodyweight exercises that you just don't see enough people doing these days.

The exercises and workouts are structured in such a way that you tax all metabolic systems of your body, creating an extremely powerful metabolic conditioning effect - essential for melting the fat off your body!

For example, one of the workouts in the program is the famous "Deck of Cards" workout, a popular prison workout, and one I often do when I need a quick, effective fat-burning workout.

It's ideal for times when you have limited space:

 - it's a favourite among my clients who travel a lot and have to do a workout in their hotel rooms.

If you'd like to give it a try: 


Trust me, that is a TOUGH workout, much, much tougher and more effective than a spin class, 45 minutes on the treadmill or anything like it.

Plus, because it makes use of a technique known as the AFTERBURN EFFECT,your body will be burning calories for hours after your workout, as it tries to bring your metabolism back to normal.

Professor of Metabolic Biochemistry at Warwick University, Victor Zammit says, "When your body is pushed during exercise, it can take up to three days for your metabolism to return to ‘normal.’"

So basically, if you're doing these kind of workouts a few times a week, you'll ensure that your body is burning calories round the clock! 

If that workout seems too tough, don't worry, the system caters for all levels of trainee, with programs for beginners, intermediates and advanced.

There is a very comprehensive test before you begin which helps you determine your appropriate level and which program, exercises and rep-scheme is appropriate for you - it's like having me as your personal trainer there with you..

For example, a cut-down version of the "Deck of cards" workout for beginners would be:

  • All picture cards = 10 reps
  • Aces = 11
  • All red suites = Bodyweight lunges
  • All Black Suites = jumping jacks

There are also a bunch of other techniques used in the THE PRISON WORKOUT that ensure you get the most out of every workout and increase your fitness and burn more fat than you though possible, some of these techniques are:


AMRAP - An acronym for 'As many rounds as possible', basically DENSITY training, where you have a short circuit of exercises which you must get through and then repeat as many times as possible within a certain time-frame (usually 10-20 minutes.) This allows you to get in a very quick workout, but still burn fat for hours and hours after your workout.


Tabatas - Where you do an exercise as fast and intensely as possible for 20 seconds, rest for 10 seconds and then repeat for a total of 8 rounds. This improves your fitness and endurance like nothing else, it was initially used by Olympic athletes for getting in shape!


Descending Ladders - Where each set is 1 rep less than the previous one, a perfect method for balancing work and recovery to maximize the metabolic conditioning effect.


The holy grail of Prison workouts is a Descending ladder - which you will get a attempt at the end of the advanced program if you are up for it! Being able to complete is a true mark of elite fitness. 


In addition to these techniques, there is also a strength training component, which will help you build some muscle.

Building some muscle will help raise your basal metabolic rate - which means you burn more calories every day and will naturally burn more fat and stay leaner, even when you're not working out!

Ladies - don't be concerned about getting bulky - you just don't have the testosterone, trust me it will not happen. But, building some muscle, will make you firm, lean, toned and sexy!

The strength training component will take you through a series of: 

-Push ups (regular push-ups, diamond push-ups, decline push-ups and spiderman push ups, just to name a few)

-Pull-ups (regular pull-ups, weighted pull-ups, towel pull-ups, assisted one-arm pull-ups)

-Squats, plyometrics, pistols

-Ab exercises (many types of planks, seated bicycles, knee-raises, leg-raises etc) 

...............and that's just the beginning! 

Don't worry if you can't do any of these exercises yet - I have easier, beginner versions too and show you exactly how to progress to the some of the more advanced versions.


It's not just a generic cookie-cutter program like so many people sell these days, it's designed in such a way that you test your current abilities and structure the program in a customized way to suit your current fitness level, and then incrementally increase it each week...

The end result:

Once you have worked through the programs and exercises

- you will be more muscular, leaner, fitter and in better condition than you've ever been - without having set foot in the gym, using only your own body, gravity and your desire to succeed!  

Don't just take my word for it though, this is what some of my clients and other's who've "given the finger" to the gym by using the PRISON WORKOUT SYSTEM have to say:


 With the PRISON WORKOUT SYSTEM you'll get:



($69 value):

  • Over 130 pages of bodyweight exercises, techniques and methods to whip you into the best shape of your life. 
  • Programs for beginner, intermediate and advanced.
  • 16 weeks of detailed plans. You just have to show up and do the work, the thinking is taken away.
  • Guides to stretching and warming up.
  • Detailed advice on progressing to more and more advanced bodyweight moves, which will help you pack on rock hard muscle and develop functional, real-world strength





($39 value):

  • Learn what to eat and not eat
  • Learn how to calculate you Basal Metabolic Rate (crucial for staying lean)
  • Learn exactly how much and what you should be eating
  • Learn the 11 golden rules of nutrition







($29 value): 

  • All of the workouts laid out for you, just show up and train
  • Convenient and easy to record all of your reps, times etc (this is crucial for your progress and success with the program)

That's $137 of value you'll be getting (I usually sell all of these products separately). 

Even if you were to get it all for the stupidly low price of $49 it would be a steal.

But, ADD in the fact that you'll never NEED to go to a gym, ever again, and that will save you at least $50/month** for the rest of your life! 

If you were to get a program and some nutritional advice from a personal trainer that would be another couple hundred dollars!

But you can get it all, right now, for way less than the cost of 1 month's gym membership. 


All payments are securely managed by Gumroad.com  



I'm so confident in the program and its ability to give you some of the best workouts of your life and help you get in awesome shape, (if you do the work, this is not a magic pill) that I am offering a 30 day money-back guarantee. If you're not satisfied for whatever reason, get in touch and I will gladly offer you a refund.


If you've been frustrated all along with your progress or lack therof, realise this:

People transform their bodies and lives everyday. Sure, it's not always easy and it often takes a considerable effort, but with the myriad of different programs, boutique gyms, supplements and gimmicks out there, in our faces everyday, we get paralysed with choice, and end up doing nothing.

The most important thing is to TAKE ACTION

Making a decision and following through with action sets you apart from the majority of others and is the first step to success!

THE PRISON WORKOUT SYSTEM,  gives you the means to take charge of your fitness and health.

If you're up for the challenge and realise there are no gimmicks, short-cuts or silver bullets:


All payments are securely managed by Gumroad.com 



Q: I'm a beginner and pretty out of shape, will this program not be too advanced?

A: No, you perform a couple of tests at the beginning and you tailor the exercises to your level. Nothing is generic, you calculate everything based on your level of fitness.

Q: Do I really need no equipment for this program?

A: Nope you don't, you can get through the whole program without any equipment.

Purchasing a pull-up bar will make things much easier though, as not everyone will have a suitable door frame or tree-branch etc, from which they can do pull-ups.

Pull-up bars are inexpensive and can be purchased from most sporting stores.
When you get to a more advanced stage, it may be beneficial to purchase a dumbell or kettlebell.

Q: I am a woman, is the program suitable for me?

A: Absolutely. The program is exactly what women need to get firm, lean, toned and sexy. The resistance training will NOT cause you to get bulky.

Q: When do I receive the program after purchasing it?

A: Immediately. No physical products are shipped, all products are available for immediate digital download.

Q: What sort of results can I expect?

A: Give the program 2-3 weeks. Really stick to it and you will start to notice a big difference possibly even sooner. To allow the program to really work its magic, work through the full 16 weeks (all 3 programs).

 All payments are securely managed by Gumroad.com


*The Nutrion guide is included as part of the main PRISON WORKOUT MANUAL

**Based on the calculation that the average price of a gym membership is $50, this may however vary..





For any technical queries or problems with your order, contact: leanandmuscular@gmail.com

Also, As a result of statements made by the FTC, we are required to define what "typical" results are. The sad reality is most people purchase a product and then never use it or do anything with it. As a result, the "typical" result is usually zero. Hard work and dedication is what is required for success and transforming your body! You are the main element in your success with this program.

Always consult your physician before embarking on any exercise or nutrition program.

No physical products are shipped. All products purchased are available for instant digital download.