Prisoners have come up with highly effective strength-building routines that they can do in the small space of their cell or with limited equipment in the yard.

These workouts are known to make prisoners look and feel really strong, even with the limited space and resources available to them.

One popular workout among prisoners is called the “Deck of Pain.”

This workout is so named because it can be done with a deck of cards, which prisoners typically have on hand.

You can use a standard deck of 52 cards to create a workout routine. Assign one of the exercises below (or a variation) to each of the four suits. For example:

Clubs – Squats
Spades – Push Ups
Hearts – Pull Ups or Inverted Rows
Diamonds – Hanging or Lying Leg Raises

Then start drawing cards from the top. The suit tells you what exercise you’re doing, and the number tells you the reps. Face cards count as 10, and aces count as 11. Draw the cards and perform the corresponding movement until you get through the entire deck.

If you want to build muscle, shred fat, and build superhuman conditioning, give that workout a try. You can do it anytime, anywhere, with minimal-to-zero equipment.

Here’s to your continued success!

-Forest Vance
KettlebellBasics.net

PS – If you liked today’s Deck of Pain workout, stay tuned. I have my top-selling bodyweight training plan – NEW and updated for 2022! – going on sale later this week.