Let me start out by saying, I have never served any time, nor ever committed a crime for that matter, so do not be misled by the title, I am not a former convict.

There are other books about prison workouts, many written by guys who served time and have now shared their experiences of how they got and stayed in shape whilst behind bars. But, I don’t believe you necessarily have to be in prison to learn how to train in limited space and with virtually no equipment. There are plenty of other situations that will force such limitations on you.

Whilst the tone of this book may at times appear to be extremely pro-bodyweight training, do not get the impression that I’m against conventional weight training - I still believe weights are an extremely useful ‘tool’ to build muscle and get in shape, but they are just that , ‘a tool’.

They are however, not the ONLY ‘tool’ - your bodyweight is also an extremely effective tool for achieving the same goals.

As a personal trainer, I initially blindly followed all the conventional wisdom and theory you get taught and read about in textbooks with regards to strength training, cardio and general fitness, and yes, they are sound principles and if applied correctly, they work.

What I have realized though, is that there are many paths you can take in achieving an objective. Many fitness secrets have been lost through the ages, especially now in the age of popular fitness culture.

The reason is that today, fitness is big business. It’s far more profitable to sell fancy exercise machines, gym equipment, health-club memberships and personal training packages, than it is to teach people how to get in shape using their body and the objects around them.

Fortunately, there are a few places these old secrets still abound, prison is one of them.

In prison, men and women do not have access to fancy equipment, or any equipment for that matter. Despite this, many inmates are in better shape than the majority of men and women you’ll see in fancy health clubs.

After my experience using Prison-type workouts, (which I was forced to do out of necessity because I had no other options at the time) I now believe there’s a hell of a lot they don’t teach you when studying to become a personal trainer.

Even now, when I train clients in a health club where there is plenty of fancy equipment around, a lot of the time we won’t use any of it.

We’ll stay in the same area for much of the session, using only bodyweight, or at times limited equipment, doing things prison style.

Their results are better than when they did things just like everybody else.

At the same time, my clients are learning how to get a fantastic workout using virtually no equipment, in a confined space, so they will never NEED a gym again.

They will be able to get in quality workouts at home, in their hotel room whilst travelling or even on the beach when on vacation. They will no longer be a prisoner to a gym contract or membership plan again – this probably explains why a lot of trainers hate me.

This is the beauty of the prison workout, once you master the movements and techniques in this book, you will never NEED a gym again. Sure, you might decide to lift weights or use a machine now and then, but that will be because it’s your choice, not because you thought it necessary and the only means to get in shape.




My interest in ‘prison-type’ workouts began when I found myself in a situation wherein I was unable to get to a regular gym, and without access to weights to do any strength training.

I lived in an area where even running was not really practical (there was just too much traffic, the sidewalks were crowded and basically there just wasn’t space.)

At this time I was not working as a personal trainer, I was living in Seoul, South Korea, teaching English as a way to re-evaluate my life, experience a different culture and have an adventure at the same time - basically a working holiday.

Whilst there is no shortage of gyms in Seoul, they are frightfully expensive, and I also lived in an area where the nearest gym was a 30 minute commute from my apartment.

I was in pretty good shape when I arrived, but after seeing the bleak-looking situation regarding my training options, I knew I needed to come up with a way to stay in shape.

Fortunately I’ve always been a fan of bodyweight training, so I already knew quite a few things I could do in my apartment to stay in shape, but I knew there were certain things that would be difficult to do and that there were gaps in my knowledge.

After a bit of research, I figured the guys who would know best about bodyweight training and training in confined spaces with minimal to no equipment would be prisoners. So I proceeded to do even more research.

After combining this research with my own training knowledge and experience, along with plenty of experimentation and trial and error, I put together my own training plan -using many Prison workout and other calisthenic principles.

The results were staggering, after a year of not touching a weight, running on a treadmill or even doing anything remotely like you’d typically see in health clubs - I was in better shape than when I first got there, possibly in the best shape of my life.

I started to learn that many colleagues and acquaintances in Seoul were in the same boat as me, so I put them onto my ‘prison system’. Whilst probably a lot tougher than anything they were used to (and a bit of a shock to the system for a couple of people) - they also reported results they couldn’t believe.

When I eventually got home to South Africa, I was determined to refine my system and start testing it on more people to see if the results would be the same.

I now have many happy clients, in better shape than ever before, and the beauty of it - they don’t need a gym to get excellent results. Many clients have cancelled their gym memberships and would now rather have private sessions with me in their home or in the park, in the form of one of my bootcamps. 

This book gives you that system....


This is what some former "graduates" of THE PRISON WORKOUT SYSTEM have to say: