Lockdown Workout

Working out and exercise is important, especially when incarcerated. There are many custody levels and housing situations, so lets start with worst case senario: total body workout in solitary or "the hole". This was my personal routine, yours may vary. Push ups of course, lots of pushups. Level, incline and decline pushups. Incline and declines are done using the bedrail. Pushups with hands together and wide apart and one handed pushups.   Also try placing your hands together and on the bedrail, keeping elbows together and do slow push ups, use sink or desk if too difficult.  Tons of sit-ups, as many variations as you can dream ip. One and two legged squats, one hand on wall for support.  Don't forget lunges. Work your calves by steadying yourself with one hand and push up onto your tip toes. Do these two footed and one.  Do tricept dips on edge of bed.
Now that you are all  puffed up let's separate the men from the boys with fifty up-downs or "burpees". What's a burpee? Stand up straight, hands in the air, put hands on your waist, squat dow, spring into pushups position, do a pushup, spring back to squat position with hands on waist, stand straight up hands still on waist, now raise hands in air. Great.  Now 49 more.
One more thing....weight training.  Dirt, sand, gravel and water are all good weights. In the hole you only have access to water. Get plastic trash bags from the porter or trustee. Take one of your long or short sleeve t-shirts and tie the waist in a knot. Place bag inside shirt through the neck, fill with water and tie off.  Make 2 if you can. You can empty these and reuse daily if you tie knot carefully. Hold sleeves with two hands or one and goto town. Biceps, triceps, lats, etc. Lastly, you can always roll up your mattress tightly and tie with a sheet to make a decent "medicine ball". Good luck!