Before you glue your butt to the couch for Friday’s Season 4 premiere of Orange Is the New Black, make Piper proud by banging out this no-equipment workout you could most definitely do in—you guessed it—a jail cell.
We hit up YG Studios trainer Sultan Malik for the moves—he created most of this routine while serving a 14-year sentence.
Sultan says he started out as a good student and enjoyed sports, but the “street hustling” in his neighborhood led him to start selling drugs at an early age. While in prison, he began working out as an escape. His results were so impressive that the majority of the prison began working out with him.
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“It was then that I found my passion—something to keep me from resorting back to the street life,” he says. “Like it did for me, for them it was a way to be free—not only from being incarcerated, but also from bad habits. It was a means of strengthening oneself holistically.”
After his release, Sultan enrolled in a personal training program and never looked back. “The goal here is to tone the entire body and to put the metabolism on super-hyper caloric burn mode,” he says. Perform each of these moves with no rest in between—and prepare to sweat like you’re serving a long sentence.