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.

WARM-UP

  • 5 mins jog on the spot
  • 5 mins mobilisation exercises

WORKOUT

30 secs per exercise / 5 rounds / 60 secs rest between rounds

Get Prison Muscle With This Ex-Inmate's Shoulder Workout Get Prison Muscle With This Ex-Inmate's Shoulder Workout

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.
Get Prison Muscle With This Ex-Inmate's Shoulder Workout – Men's Fitness UK Get Prison Muscle With This Ex-Inmate's Shoulder Workout – Men's Fitness UK

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.
Get Prison Muscle With This Ex-Inmate's Shoulder Workout – Men's Fitness UK

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.
Get Prison Muscle With This Ex-Inmate's Shoulder Workout – Men's Fitness UK Get Prison Muscle With This Ex-Inmate's Shoulder Workout – Men's Fitness UK

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.
Get Prison Muscle With This Ex-Inmate's Shoulder Workout – Men's Fitness UK Get Prison Muscle With This Ex-Inmate's Shoulder Workout – Men's Fitness UK

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.