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.
Table of Contents
✈️ Introduction
Welcome to the Con Air Prison Workout, a collection of prison-yard-inspired training circuits based on the explosive 1997 action classic Con Air.
Built around bodyweight exercises, combat conditioning, limited-equipment strength work, and high-intensity circuits, these workouts are designed for situations where equipment is limited but intensity is not. Inspired by the convicts, chaos, and prison-yard violence aboard the infamous transport plane, each circuit reflects a different training style — from Cameron Poe’s military conditioning to the sadistic callisthenics of Cyrus the Virus.
🎬 About the Film
Con Air follows former Army Ranger Cameron Poe, who finds himself trapped aboard a hijacked prison transport plane filled with some of the most dangerous criminals in the United States. Led by the ruthless Cyrus “The Virus” Grissom, the convicts seize control of the aircraft, turning the flight into a brutal airborne standoff.
Blending explosive action, prison fights, dark humour, and pure 90s action movie excess, Con Air became a cult classic known for its memorable characters, ridiculous one-liners, and chaotic action sequences.
Explosive action, ridiculous one-liners, and absolute 90s chaos — Con Air remains one of the decade’s ultimate action cult classics.
"What do you think I'm gonna do? I'm gonna save the fuckin' day!"
Cameron Poe (Nicolas Cage)
💥 About the Workouts
This series contains five prison-yard-inspired workouts, each built around a different training style and character from Con Air.
The workouts use a mixture of bodyweight exercises, combat conditioning, dumbbell work, barbell training, and high-intensity circuits, with minimal equipment required throughout.
An optional finisher can also be found at the bottom of the page for those looking to squeeze out one final round of punishment.
🚔 Choose your sentence below and proceed to the appropriate cell block.
🪖 Cameron Poe Workout: Resistance and bodyweight conditioning.
💣 Billy Bedlam Workout: Explosive HIIT conditioning circuit.
💎🐕 Diamond Dog Workout: Prison-yard barbell strength workout.
☣️ Cyrus the Virus Workout: Sadistic callisthenics circuit.
🥊 Prison Brawl Workout: Boxing and MMA-inspired conditioning circuit.
🔥 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, portrayed by Nicolas Cage in Con Air, is a former US Army Ranger caught in the chaos of a hijacked prison transport plane.
Defined by loyalty, resilience, discipline, and determination, Poe relies on his military training, physical toughness, and refusal to quit as he battles his way through the airborne nightmare to return home to his family.
⛓️ The Circuit
This circuit combines resistance training, bodyweight conditioning, muscular endurance, and combat-style work into a full-body prison-yard workout.
The circuit contains 12 exercises performed continuously with minimal rest between movements.
Reps increase by 2 each round:
🔁 Sentencing Structure — Workout Format
Choose your sentence wisely.
Each circuit can be scaled depending on your fitness level, work capacity, and how much punishment you are willing to endure. The higher the “sentence,” the longer you stay in the yard.
- 🚔 County Time: 3 rounds – Beginner.
- ⛓️ State Penitentiary: 4 rounds – Intermediate.
- ☠️ Maximum Security: 5 rounds – Advanced.
⏸️ Rest
- 15–60 seconds between rounds depending on fitness level.
- Minimal rest between exercises.
🔒 Stations
- 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 Finisher: 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
Aggressive, unstable, and explosive under pressure, Bedlam thrives on chaos and violence. This workout reflects that same energy through fast-paced conditioning, explosive movements, power exercises, and relentless intensity.
⛓️ The Circuit
This explosive conditioning circuit is designed to test power, endurance, athleticism, and cardiovascular conditioning through repeated bursts of high-intensity effort.
The circuit contains 10 exercises performed in sequence.
🕒 Format
- 45 seconds work per exercise.
- 30 seconds recovery movement between exercises.
- 1 minute rest at the end of each round.
🔁 Sentencing Structure — Workout Format
Choose your sentence wisely.
Each circuit can be scaled depending on your fitness level, work capacity, and how much punishment you are willing to endure. The higher the “sentence,” the longer you stay in the yard.
- 🚔 County Time: 2 rounds – Beginner.
- ⛓️ State Penitentiary: 3 rounds – Intermediate.
- ☠️ Maximum Security: 4 rounds – Advanced.
🔒 Stations
- 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:
🫀 Recovery Work
Between exercises, perform one of the following for 30 seconds:
a. Jump rope.
b. High knees.
c. Jumping jacks.
d. Shadow boxing rounds.
🔥 Optional Finisher: 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, portrayed by Ving Rhames in Con Air, is one of the most physically imposing convicts aboard the prison transport plane.
Built like a prison-yard powerhouse, Diamond Dog relies on brute strength, aggression, intimidation, and raw physical presence. This workout reflects that same style through heavy compound lifting, loaded carries, explosive hip power, and traditional prison-yard strength training.
⛓️ The Circuit
The circuit contains 11 exercises performed across multiple rounds. As the workout progresses, reps decrease while weight increases.
Example:
- Round 1: 14 reps.
- Round 2: 12 reps.
- Round 3: 10 reps.
- Round 4: 8 reps.
- Round 5: 6 reps.
🔁 Sentencing Structure — Workout Format
Choose your sentence wisely.
Each circuit can be scaled depending on your fitness level, work capacity, and how much punishment you are willing to endure. The higher the “sentence,” the longer you stay in the yard.
- 🚔 County Time: 3 rounds – Beginner.
- ⛓️ State Penitentiary: 4 rounds – Intermediate.
- ☠️ Maximum Security: 5 rounds – Advanced.
🔒 Stations
- 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 Finisher: 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” Grissom, portrayed by John Malkovich in Con Air, is the intelligent and ruthless mastermind behind the hijacking of the prison transport plane. Cold, calculating, manipulative, and completely without restraint, Cyrus combines intelligence with brutality, making him one of the most dangerous convicts aboard the Jailbird.
This workout reflects that same relentless mentality through a gruelling bodyweight-focused callisthenics circuit designed to test endurance, discipline, resilience, and mental toughness under fatigue.
⛓️ The Circuit
This callisthenics circuit focuses on functional strength, muscular endurance, conditioning, and sustained bodyweight control.
The workout contains 15 exercises performed continuously with minimal rest between movements.
🔁 Sentencing Structure — Workout Format
Choose your sentence wisely.
Each circuit can be scaled depending on your fitness level, work capacity, and how much punishment you are willing to endure. The higher the “sentence,” the longer you stay in the yard.
- 🚔 County Time: 3 rounds – Beginner.
- ⛓️ State Penitentiary: 4 rounds – Intermediate.
- ☠️ Maximum Security: 5 rounds – Advanced.
⏸️ Rest
- 45–60 seconds between rounds.
- Minimal rest between exercises.
🔒 Stations
- 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 to failure final round: On the final round, advanced trainees may ignore the prescribed reps or times and push selected exercises to failure.
🔥 Optional Finisher: 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 brutal fist fights in Con Air, as the volatile mix of convicts aboard the prison transport plane frequently erupts into violent brawls and close-quarters chaos.
Inspired by that violence, this combat-conditioning circuit combines striking drills, martial arts movement, bodyweight conditioning, and fight-inspired exercises into a fast-paced prison-yard workout.
⛓️ The Circuit
- 10 stations.
- 1 minute per station.
- 15–30 seconds rest between stations depending on fitness level.
- Aim to minimise rest periods where possible.
☠️ Prison Yard Rules
The longer the riot goes on, the harder it becomes to keep your footing. Pace yourself, stay sharp, and keep fighting through the chaos.
- 👊 Holding Cell: 2 rounds — Beginner.
- 🩸 Gen Pop: 3 rounds — Intermediate.
- 🔪 Cell Block Riot: 4 rounds — Advanced.
🔒 Stations
- Shadowboxing: Start with dynamic shadowboxing, incorporating punches, footwork, and head movement.
- Knee Strikes:
- Heavy Bag Work: Punches, kicks, and knee strikes. If no heavy bag is available, focus on explosive shadow boxing and power shots.
- Defensive Drills: Blocks, slips, parries, ducking, and defensive movement.
- High Kicks: Alternate legs. Beginners may substitute teep front kicks.
- Elbow Strikes: Use multiple angles and combinations.
- Reverse Burpees: Return to fighting stance after each rep.
- MMA Sprawls: Return to fighting stance after each rep.
- MMA kick outs:
- Ground and pound: Use a floor bag, cushion, or pillow. Alternate sides and vary strikes.
🔥 Optional Finisher: 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
One final round of punishment.
This optional EMOM finisher is designed to empty the tank through explosive conditioning, muscular endurance, and sustained cardiovascular effort.
⏱️ Format
EMOM (Every Minute on the Minute) for 5 minutes.
Perform the required work at the start of each minute. Use any remaining time for recovery before moving onto the next minute.
🔒 Stations
- 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.
Workout Complete
Sayonara.
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