If there's one lesson worth taking from prison training, it's that you don't need a fully equipped gym to get in shape. When equipment is limited, effort becomes your greatest training tool.
Coach John Wildsmith says the simple bodyweight workout he relied on while behind bars helped him stay fit without access to a fully equipped gym.
'This is how I built strength when comfort wasn't an option. No equipment. No shortcuts. Just consistency under pressure. You don't need a fancy gym, you need structure, grit, and the willingness to repeat the basics until they work,' he says.
His 5x5 method requires no equipment, takes just a few minutes and proves that simplicity often beats complexity when it comes to getting results.
The 5x5 Prison Workout
5 rounds
- Burpees x 5
- Push-Ups x 5
- Mountain Climbers x 5 secs
- Squats x 5
- Jump Squats x 5
How to Do the Moves
Burpees
- Start standing tall, then crouch down with your hands either side of your feet.
- Jump your feet back into a high plank with your core braced.
- Lower your chest all the way to the floor, then press yourself back up into the high plank.
- Jump your feet back between your hands before standing and jumping explosively with your arms overhead.
- Land softly and flow straight into the next rep.
Push-Ups
- Adopt a strong plank position with your hands beneath your shoulders and your core braced.
- Bend your elbows to lower your chest towards the floor, keeping your elbows close to your body.
- Press explosively back to the starting position.
Mountain Climbers
- Start in a high plank with your head in line with your spine and your core engaged.
- Drive one knee towards the opposite elbow before returning it to the starting position.
- Repeat on the opposite side.
- Perform the movement quickly to challenge your conditioning, or slow it down to place greater emphasis on your core.
Squats
- Stand tall with your chest up.
- Push your hips back and bend your knees until your thighs are at least parallel with the floor.
- Drive back up to standing and repeat.
Jump Squats
- Stand tall with your core engaged and chest lifted.
- Squat until your thighs are at least parallel with the floor, then explode upwards into a jump, allowing your arms to swing naturally for momentum.
- Land softly and descend straight into your next squat.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
