Want to Get Fit for 2026?

Whether you want to get in gear to transform your physique, or maybe just tone up, there is a selection of exercises you can do without any equipment, in your cell or in the exercise yard.

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If you have a medical condition that may affect your ability to exercise, you should check with a doctor before you start this. If you’re injured, don’t start this programme until you’ve recovered.

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Tricep dips

Target muscles: Triceps

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1. Stand up straight with a fixed surface or a sturdy chair behind you, for example the side of the bottom bunk, your table, or your chair.
2. Place the palms of your hands flat on this surface.
3. Facing away from the surface, dip your backside towards the ground by bending your arms.
4. Straighten your arms and rise back up to the starting position.
5. Repeat exercise.

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Push-ups

Target muscles: Pectorals (chest muscles); Anterior Deltoids (front of your shoulders); Triceps.

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1. Lay forward with your arms extended supporting your body so it is parallel to the ground.
2. Bend your elbows so that your torso lowers to the ground. Keep your body straight.
3. Push back up – returning to the arms-extended position.

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Sit-ups

Target muscles: Abs; Obliques (muscles at the sides of your abs); Tensor fasciae latae (muscles between your hips and thighs).

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1. Find a flat surface that will not hurt your back if you lie down on it; use an exercise mat if possible.
2. Lay on your back with your knees bent, feet flat on the floor, hands by the sides of your head.
3. Raise your torso up off the ground by rounding your back and lifting your shoulders and stomach towards your knees.
4. Slowly return to the starting position.

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Ab crunches

Target muscles: Abs; Obliques; Quadriceps.

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1. Lay flat on your back and bend your knees to a 90° angle so your feet are vertical to the floor.
2. Raise your shoulders up off the ground and bring them towards your knees, bringing your head forward and rounding your back.
3. Return to the starting position.

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Squats

Target muscles: Glutes; Quadriceps; Hamstrings (back of your thighs).

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1. Stand with your feet shoulder-width apart.
2. Bend down through your hips until your thighs are horizontal with the floor. Keep your back straight and don’t let it roll around.
3. Straighten your legs upwards and lift your torso back to the starting position.