Want to Get Fit for 2026?
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Health
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.
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.
Tricep dips
Target muscles: Triceps
- 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.
- Place the palms of your hands flat on this surface.
- Facing away from the surface, dip your backside towards the ground by bending your arms.
- Straighten your arms and rise back up to the starting position.
- Repeat exercise.
Push-ups
Target muscles: Pectorals (chest muscles); Anterior Deltoids (front of your shoulders); Triceps.
- Lay forward with your arms extended supporting your body so it is parallel to the ground.
- Bend your elbows so that your torso lowers to the ground. Keep your body straight.
- Push back up – returning to the arms-extended position.
Sit-ups
Target muscles: Abs; Obliques (muscles at the sides of your abs); Tensor fasciae latae (muscles between your hips and thighs).
- Find a flat surface that will not hurt your back if you lie down on it; use an exercise mat if possible.
- Lay on your back with your knees bent, feet flat on the floor, hands by the sides of your head.
- Raise your torso up off the ground by rounding your back and lifting your shoulders and stomach towards your knees.
- Slowly return to the starting position.
Ab crunches
Target muscles: Abs; Obliques; Quadriceps.
- Lay flat on your back and bend your knees to a 90° angle so your feet are vertical to the floor.
- Raise your shoulders up off the ground and bring them towards your knees, bringing your head forward and rounding your back.
- Return to the starting position.
Squats
Target muscles: Glutes; Quadriceps; Hamstrings (back of your thighs).
- Stand with your feet shoulder-width apart.
- Bend down through your hips until your thighs are horizontal with the floor. Keep your back straight and don’t let it roll around.
- Straighten your legs upwards and lift your torso back to the starting position.
Date Published
January 8, 2026
Republished with permission from Inside Time
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