Cell Workout is a simple bodyweight training plan conceived by ex-offender LJ Flanders. The plan has inspired inmates all over the country to improve their physical and mental fitness.
During isolation, it could help you, too – here’s a sample session to fire up your shoulders.
- 5 mins jog on the spot
- 5 mins mobilisation exercises
30 secs per exercise / 5 rounds / 60 secs rest between rounds
1a. Hand Push
- Stand with your feet shoulder-width apart.
- Raise your hands out in front, at shoulder height and held wider than your shoulders. Keep your arms slightly bent.
- Rotate at the hips and straighten one arm as you push your hand across your chest and out to the side, at shoulder height.
- Lift up onto the toes of your back leg. This will help you reach further.
- Bring your hand back to return to the start position.
- Alternate on the other side.
1b. ‘I’ Formation with Arms in Front
- Lie on your front with feet together and nose lightly touching the floor. Keep your head relaxed.
- Extend your arms straight up in front of your head, so that your body forms an ‘I’ formation.
- Looking down, keep your chest in contact with the floor and raise your arms off the ground, maintaining the ‘I’ formation.
- Continue the movement, slowly lowering your arms back down to the start position.
1c. Hand Grasp Pull
- Stand with your feet hip-width apart.
- Clasp your hands in front of your chest with your elbows bent and level with your shoulders.
- Keeping your hands clasped, pull them against each other as if trying to separate them.
- Continue the movement, holding the tension, then release.
1d. Fast Hand Tap
- Assume a full plank position, with your hands under your shoulders, feet hip-width apart and toes tucked under.
- Maintain a straight line from head to heels and look down at the floor.
- Engage your abdominals and keep your arms straight.
- Lift one hand and tap it down on top of your other hand.
- Continue the movement, alternating hands and gradually increasing the speed of the taps.
1e. Pike Shoulder Press
- Assume a standard press-up position, with arms straight and slightly wider than shoulder-width apart.
- Raise your hips up high and lift onto your toes to form a pike position.
- Maintaining the pike position, bend at the elbows to lower your head to the floor.
- Press back up and repeat.