Con Air Workouts

Welcome to our ‘Con Air’ Prison Workout! Channel your inner Army Ranger with our high-octane fitness home workouts inspired by the cult 90’s action movie.

Want to skip straight to the workouts? Click on the link below.

Introduction

During the Covid era, I came up with a series of posts on ‘Prison style – Lockdown’ workouts. That could be done anywhere, with little equipment. The idea being that you had no excuses for not doing them. They consisted of a lot of bodyweight exercises, mixed with boxing, martial arts moves, with some prison yard weights thrown into the mix. I wanted to update them since the old posts became a bit dated, plus the memory of that era, is something I try not to remember (but always will).

Out of something bad comes something good. The workouts were fun at least and I decided to do more at a later date. These workouts are for those times where you can’t get out to the gym, and you have basic weights available. Stuck at the office? At home, waiting for delivery men? This is what this workout is for. I wanted to keep the whole ‘prisoner style’ theme so I looked at movies and themes relating to the prison genre. Then I remembered the 1997 action movie “Con Air”.

About the Film

“Con Air,” released in 1997 and directed by Simon West, is an action thriller that unfolds as a high-security prison transport plane, the “Jailbird,” is hijacked by a group of dangerous criminals. The story centers around Cameron Poe, played by Nicolas Cage, a former Army Ranger. Poe is in prison for manslaughter after unintentionally killing a man while defending his pregnant wife during a bar brawl. Having served his time, he is on the prison transport plane “Jailbird” as part of his release to reunite with his family. However, the plane becomes the stage for a hijacking orchestrated by dangerous criminals, thrusting Poe into a perilous situation where his military skills become essential for the safety of the passengers and crew.

In “Con Air,” Cameron Poe, (Nicolas Cage), is a former US Army Ranger whose character is thrust into a turbulent situation when he’s unjustly convicted and finds himself aboard the hijacked prison plane.

The convicts are led by the intelligent and charismatic Cyrus “The Virus” Grissom, portrayed by John Malkovich, the convicts take control of the aircraft, leading to a high-stakes airborne standoff. As Poe becomes an unlikely hero, he must navigate the treacherous situation, protect the innocent, and foil the criminals’ plans.

In “Con Air,” Cyrus “The Virus,” Diamond Dog, and Billy Bedlam are driven by a mix of cunning ambition, violent tendencies, and a thirst for freedom, making them a formidable trio of antagonists with varied motives.

Legacy

“Con Air” is celebrated for its intense action sequences, memorable characters, and a blend of suspense and humor. The film boasts a star-studded cast, including John Cusack, Steve Buscemi, and Ving Rhames, each portraying distinct and compelling characters. The movie’s success lies in its gripping storyline, charismatic performances, and the tension created by the unique setting of a hijacked plane filled with some of the most dangerous criminals. “Con Air” remains a guilty pleasure. This action-packed film is loaded with humorous moments and classic action movie cliches, making it a standout entry in the genre.

“Con Air” is renowned for its over-the-top action sequences and humor, making it a quintessential ’90s action movie. With its memorable one-liners, explosive stunts, and charismatic characters, the film holds a special place in the era’s action movie landscape, delivering both adrenaline-pumping thrills and a healthy dose of humor.

"What do you think I'm gonna do? I'm gonna save the fuckin' day!"

Cameron Poe (Nicolas Cage)

About the Workouts

There are 5 x workouts to choose from depending on what you are after. Each requires little equipment, mostly bodyweight but some barbell and dumbbell work in there also. If you are looking for a finisher for the workouts (optional) look towards the bottom of the page.

Cameron Poe Workout: Resistance and bodyweight.
Billy Bedlam workout: Explosive, HIIT circuit.
Diamond Dog Workout: Prison Yard Barbell Workout.
Cyrus the Virus Workout: Sadistic Callisthenics Circuit.
Prison Brawl Workout: Boxing/MMA inspired workout.

Warm ups

(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use three rounds of the warm-up drills below.

Cameron Poe Circuit

Cameron Poe

Cameron Poe, portrayed by Nicolas Cage in the 1997 film “Con Air,” is a former Army Ranger and a central character in the story. Throughout the film, Poe’s character is defined by his strong sense of honor, loyalty, and determination to reunite with his family. His skills as a soldier become crucial in dealing with the dangerous convicts during the airborne prison’s hijacking, showcasing both his physical prowess and unwavering commitment to doing what’s right.

The Circuit

These circuits each contain 12 exercises with 3-5 rounds. Do each exercise reps as prescribed and flow from one exercise to the next. Each exercise will increase by 2 reps with each round (for example, first round 6 reps, second round 8 reps etc) with little to minimum rest (15 seconds max rest). Concentrate on good effort and technique and try not to exceed rest times.
3 rounds (beginner) 4 rounds (intermediate) or 5 rounds (advanced). Allow between 15/30/60 seconds rest at the end of each round (as per your fitness level). (Optional) On the final round (ignore the prescribed reps) and aim for as many reps as possible (i.e. to failure).

Hindu Push-Ups: x 6, 8, 10, 12, 14 reps.
Double Dumbbell Squats: x 6, 8, 10, 12, 14 reps.
Dumbbell Rows with reverse flyes: x 6, 8, 10, 12, 14 reps.
Double dumbbell Triceps Extension: x 6, 8, 10, 12, 14 reps.
Mountain Climbers: x 6, 8, 10, 12, 14 reps (each side).
Racked Dumbbell Lunges: x 6, 8, 10, 12, 14 reps.
Full burpees: x 6, 8, 10, 12, 14 reps.
Dumbbell Clean and Press: x 6, 8, 10, 12, 14 reps.
Chin ups: x 6, 8, 10, 12, 14 reps.
Plank with Shoulder Taps: x 6, 8, 10, 12, 14 reps each side.
Renegade Rows: x 6, 8, 10, 12, 14 reps each side.
Hanging Oblique Raises: x 6, 8, 10, 12, 14 reps each side.

Optional: On completion try the Hard Time finisher (below).

Cool Down: Stretch your major muscle groups for 5-10 minutes to improve flexibility and reduce the risk of muscle soreness.

Billy Bedlam Circuit

Billy Bedlam

Billy Bedlam, portrayed by Nick Chinlund in “Con Air,” is another convict aboard the hijacked plane. Known for his explosive temper and unpredictable behavior, Bedlam becomes a prominent antagonist in the story. To create a workout inspired by his explosive nature, we’ll focus on high-intensity exercises that involve bursts of power and strength.

The Circuit

This explosive workout routine will test your strength, power, and cardiovascular endurance.
The circuit contains 10 exercises with 2-4 rounds each (dependent on level and ability). In between each exercise will be ‘recovery’ exercises to keep the blood pumping. Set your timer for 45 seconds of work per exercise. Then 30 seconds for your recovery exercise to undertake in between each exercise. At the end of each round you have 1 minute rest. Concentrate on good effort and technique and try not to exceed rest times.
2 rounds of the circuit (beginner) 3 rounds (intermediate) or 4 rounds (advanced).

Burpee Box Jumps:
Medicine Ball Slams:
Plyometric Push-Ups:
Jumping Lunges:
Squat Jumps:
Sandbag hoists:
Kettlebell Swings:
Sandbag shoulder to shoulder press:
Sprint Intervals: Sprint 25m. Jog back. Repeat.
Lateral Wall Ball Toss:

45 seconds per exercise. On completion move onto recovery exercise (below for 30 seconds) then start next exercise in the list.

Recovery Exercises (between exercises)

Take your pick of the exercises below. Doesn’t matter what you choose as long as you keep moving) 30 seconds then onto next exercise in the above circuit.

a. Jump rope.

b. High knees.

c. Jumping jacks.

d. Shadow boxing rounds.

Optional: On completion try the Hard Time finisher (below).

Cool Down: Stretch your major muscle groups for 5-10 minutes to improve flexibility and reduce the risk of muscle soreness.

Diamond Dog Circuit

Diamond Dog

Diamond Dog is known for his imposing physique and aggressive nature. Played by Ving Rhames in the movie, Diamond Dog looks like he’s been visiting the prison yard weights bench on a regular basis. To create a workout inspired by his character, we’ll focus on building strength, power, and explosiveness.

The Circuit

The Diamond Dog Workout contains 11 exercises with 3-5 rounds (dependent on level). This is a traditional strength workout using the Barbell, with some dumbbell work. We will seek to go up with the weight every round but drop the reps. So each exercise will decrease by 2 reps with each round ( for example, first round 10 reps, second round 8 reps etc. Do each exercise reps as prescribed and flow from one exercise to the next. Concentrate on good effort and technique and try not to exceed rest times.
3 sets (beginner) 4 sets (intermediate) or 5 sets (advanced). Allow adequate rest at the end of each round 60-90 seconds. Start with medium heavy weights as per your 1RPM and then gradually add weight to make it challenging with the lower rep sets.

Deadlifts: 14, 12, 10, 8, 6, reps.
Back squats: 14, 12, 10, 8, 6, reps.
Hip Thrusts: 14, 12, 10, 8, 6, reps.
Chest Press: 14, 12, 10, 8, 6, reps.
Barbell Curls: 14, 12, 10, 8, 6, reps.
Skullcrushers: 14, 12, 10, 8, 6, reps.
Military Press: 14, 12, 10, 8, 6, reps.
Bent-Over Rows: 14, 12, 10, 8, 6, reps.
Barbell Roll outs: 14, 12, 10, 8, 6, reps.
Dumbbell Farmer’s Walk: 60 seconds rounds x 3-5 sets.
Heavy Kettlebell/Dumbbell Swings: Perform 4 sets of 45 seconds, using a heavy kettlebell to work on explosive hip power.

Optional: On completion try the Hard Time finisher (below).

Cool Down: Stretch your major muscle groups for 5-10 minutes to improve flexibility and reduce the risk of muscle soreness.

Cyrus the Virus Circuit

Cyrus the Virus

Cyrus ‘the Virus’ Grissom, is the cunning and charismatic antagonist in the film “Con Air,” brilliantly portrayed by John Malkovich. With a brilliant mind and an utter lack of moral restraint. Cyrus is a notorious criminal mastermind who masterminds the hijacking of a prison transport plane, setting the stage for a high-stakes and intense airborne showdown.

Given Cyrus’s sadistic nature, this workout will involve a gruelling bodyweight-focused routine.

The Circuit

This callisthenics workout is designed to help you develop functional strength and endurance. Callisthenics emphasises using your body weight for resistance, making it an effective workout for building a strong, lean physique.
The circuit contains 15 exercises with 3-5 rounds (dependent on level and ability). Do each exercise reps as prescribed and flow from one exercise to the next with minimum rest. Concentrate on good effort and technique and try not to exceed rest times.
3 rounds (beginner) 4 rounds (intermediate) or 5 rounds (advanced). Allow between 45/60 seconds rest at the end of each round (as per your fitness level). If you are as sadistic as Cyrus, you may, on the final round you may ignore the prescribed time/reps and aim for as many reps as possible (i.e. to failure). This is optional btw, otherwise stick to times/reps.

Staggered Push-Ups: 5 sets of 15-20 reps.
Bodyweight Squats: 5 sets of 20-25 reps.
Diamond Push-Ups/Triceps floor extensions: 5 sets of 12-15 reps.
Explosive Jump Squats: Perform 5 sets of 12-15 repetitions.
Triceps Dips: 5 sets of 12-15 reps or to failure.
Pull-Ups: 5 sets of 8-10 reps or to failure.
Hanging Leg Raises: 5 sets of 12-15 repetitions.
Lunges with twist: Perform 5 sets of 12-15 repetitions per leg.
Shoulder push ups: 5 sets of 12-15 repetitions.
Hollow Rocks: 5 x 45 seconds holds.
Bear crawls: 5 x 45 seconds.
Plank with shoulder taps: x 30 reps (15 each side).
Ankle touches: 5 x 45 seconds.
Slow cycles: 5 x 45 seconds.
Plank to Reverse Planks: (5 seconds hold then change) 5 x 60 seconds.

Optional: On completion try the Hard Time finisher (below).

Cool Down: Stretch your major muscle groups for 5-10 minutes to improve flexibility and reduce the risk of muscle soreness.

Prison Brawl Circuit

There is no shortage of fist fights in ‘Con Air,’ as the volatile mix of criminals on the prison transport plane frequently leads to intense and gritty brawls. With this chaos in mind, we introduce a “Prison Brawl Martial Arts Style Circuit,” a workout designed to channel the adrenaline of these fights into an intense fitness routine that combines martial arts moves, bodyweight exercises, and combat-inspired drills.

The Circuit

10 stations.
Each station lasts one minute.
15/30 seconds rest (dependant on ability). Aim for less time on the rest periods.
Beginner/intermediate – 2 rounds (undertake circuit x 2). Advanced – 3 rounds (undertake circuit x 3).

Shadowboxing: (1 minute) Start with dynamic shadowboxing, incorporating punches, footwork, and head movement.
Knee Strikes: (1 minute).
Heavy Bag Work: (1 minute) Using the heavy bag (if you have one), alternate between punches, kicks, and knee strikes. (if you don’t have one, just concentrate on big power shots). Focus on technique and power.
Defensive Drills: (1 minute). Integrate defensive techniques, such as quick defences against grabs and strikes. Blocks, slips, parries, ducking etc.
High Kicks: (1 minute) Practise variations of high kicks. Alternate between legs. If you have no martial arts experience or are not flexible. Stick to ‘Teep’ front kicks.
Elbow Strikes: (1 minute). Practise powerful elbow strikes, incorporating different angles.
Reverse Burpees: (1 minute). Reverse burpee then return to a fighters stance.
MMA Sprawls: (1 minute).
MMA kick outs: (1 minute).
Ground and pound on floor bag/pillow/cushion: (Use several strikes, switch sides). (1 minute).

Optional: On completion try the Hard Time finisher (below).

Cool Down: Stretch your major muscle groups for 5-10 minutes to improve flexibility and reduce the risk of muscle soreness.

Hard Time Finisher

An optional 5 minute EMOM circuit, to get that last squeeze of energy out of you.

EMOM (Every Minute on the Minute) for 5 minutes

This EMOM finisher is designed to push your cardiovascular endurance, muscular strength, and overall fitness. Adjust the repetitions based on your fitness level, and maintain good form throughout each exercise. EMOMs are an efficient way to conclude a workout, providing a high-intensity burst to finish strong.
Perform the following exercises at the beginning of each minute and use the remaining time for rest. Repeat for 5 rounds.

1st minute – 20 Box Jumps or 30 Step-ups (15 each side).
2nd minute – 30 Kettlebell Swings.
3rd minute – 45 secs Double-Unders or Single-Unders (Jump Rope): Perform either double-unders (the rope passes under your feet twice in one jump) or single-unders if you’re still mastering double-unders.
4th minute – 20 (10 each side) Renegade Rows (with Dumbbells).
5th minute – 30 Burpees.