Tar­get your up­per body us­ing min­i­mal equip­ment with this work­out Bai­ley de­vised in jail

Men's Health (UK) - - Prison Fit -

How to do it

Per­form 6 sets of the first three moves with the fol­low­ing rep counts: 12, 10, 8, 6, 12, then 12. For the last set, su­per­set with 12 press-ups. Rest 30-60sec be­tween sets.

Clas­sic pull-up

Grasp the bar with an over­hand grip and re­tract your shoul­der blades to pull up un­til your chin clears the bar.

Hor­i­zon­tal row

With an over­hand grip, keep your body straight and core tight as you pull your chest to the bar.

Clas­sic chin-up

Now switch the fo­cus from your back to your bi­ceps by us­ing an un­der­hand grip for six sets of chin-ups.

Clas­sic press-up

Hop off the bar and drop to the floor. Su­per­set this ex­er­cise with the last set from each move.

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