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Felon Fitness

Felon Fitness

Get a hard body without doing hard time.

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Felon Fitness is a book written by NASM certified trainer Trey Teufel and criminal attorney William S. Kroger. This book offers a no nonsense diet and an exercise plan that can be carried out using only your body weight as resistance. This book is based on the workouts that inmates do in the state of California. Based on information from the Department of Corrections, the workouts in this book can be done in very small spaces and no equipment is required. This book will allow you to get a hard body without doing hard time. There are a total of 50 different exercises and workout routines from real inmates. The exercises are broken into chapters focusing on various muscle groups including legs, chest, shoulders, abdominals and back. The workout routines are aptly named after the inmates that provided them.

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  • Includes several workouts and exercise moves
  • Workouts require no gym equipment
  • Workouts can be done in limited space
  • Diet information included
  • Exercises come from inmates with very strong bodies
  • Workouts may be too intense for some

The diet program within Felon Fitness is simple to follow and encourages healthy eating. You are not asked to eliminate any specific groups of food, but will be eating lean proteins, healthy fats and healthy carbs. You are asked to avoid fried foods, calories from juice and soft drinks and large amounts of pasta and bread. Some of the diet tips included in Felon Fitness are:

  • Start eating less
  • Don’t think you can eat more because you’re exercising, especially you’re overweight
  • Carbohydrates, protein and fat are elements needed in your diet, so don’t eliminate any of them
  • Cut the sweets because most of them contain high fructose corn syrup
  • Eliminate sugar-saturated drinks from your life
  • Cut out fried foods
  • Eat more leafy green and multi-colored vegetables
  • Eat more fruit
  • Eat less starchy foods like pasta and bread; they’re not bad for you but add a lot of calories

The exercises in Felon Fitness use simple movements and most of the exercises are probably already familiar to you. There are several sets and repetitions within these workouts so there is some time commitment involved. These workouts are the same as those done by inmates, whose fitness can be the determining factor in their personal safety. These workouts will drive you to a high level of fitness and require your dedication to get through them. The workouts are laid out to be done on certain days so that you work different muscle groups. All of the workouts are explained so that you can perform them correctly. Below is a sample workout for a Monday, Wednesday or Friday on the program. Exercises are completed in the order listed.

  • Wide-grip pull-ups: 5 sets of 10 reps each
  • Close-grip pull-ups: 5 sets of 10 reps each
  • Dips: 10 sets of 10 reps each
  • Regular push-ups: 10 sets of 10 reps each
  • Back arms: 10 sets of 20 reps each
  • Regular push-ups: 5 sets of 25 reps each
  • Wide push-ups: 5 sets of 25 reps each
  • Hanging oblique knee raise: 8 sets of 5 reps each
  • Hanging knee raise: 8 sets of 10 reps each
  • Straight-arm oblique knee raise: 8 sets of 10 reps each

A 30 second rest can be taken between each set. The above workout is considered a yard workout. There are other workouts that would be done within a cell on alternate days. The workouts are intense, but will get you results if you complete them regularly.


Getting a hard core workout everyday doesn’t have to require an expensive gym membership or fancy equipment. With Felon Fitnessyou can use your body weight to get into the best shape of your life. You don’t need to be in prison to get the body or strength of the inmates. Using these workouts and eating plan can give you maximum results if you put the work in.

Common MisspellingsCommon Misspellings

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