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There's not much to a prison cell. You've got your bed, your sink and a latrine. So ever wonder why most guys walking out of prison could probably kick your ass.

Crime doesn't give you a great physique. But being stuck in a enclosed area with society's worst does.

So what exactly are they doing in that little 14x10ft cell besides making prison brides?

Surprisingly enough its burpees. The burpee is the ultimate prison workout that most inmates swear by.

Burpee Instructions

1. Squat down and put your plams flat on the floor along the sides of your legs.
2. Kick your legs back so that you are in a push-up position.
3. Do a push-up
4. Jump back into position 1.
5. Stand up
6. Repeat

Do them in descending sets. e.g. 1st set is 20 reps, 2nd set is 19reps ...all the way till you are down to one rep. Rest about a minute between sets.

Wonder how many reps will give you prison cred?

5 sets  - Prison bride. Try and avoid the showers as much as you can.
15 sets - You are the male nurse who got busted robbing old timers at the retirement home.
20 sets - You've got prison cred.
25 sets - You should be able to knock over a convenience store without getting caught this time.
30 sets - Bubba status

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