Cell Workout

This summer was the first big in person workout in 18 months. It was great to once again team up with long term collaborators ‘Unlocked Graduates’ for the Summer Institute 2021 at Leeds Trinity University. The zoom workouts helped to get us through lockdown but can’t compare with the person-to-person connection.

So what is Unlocked Grads? And what do they do?

They are ‘working to break cycles of reoffending by identifying brilliant people and supporting them to spend two years working as frontline prison officers’. Challenging them ‘to come up with new ideas to improve the way prisons work across the country’. 

The UG programme is now in its 5th year and has recruited officers from universities – providing the students with an opportunity to also study for a two year Masters Degree while being placed in UK prisons.

They placed their 500th officer this year and throughout their recruitment and training they put a big focus on working with people with lived-experience of the prison service. With a focus on rehabilitation, they believe that officers need to understand the prisoner perspective throughout their training. 

Over the years, as well as offering workouts at their Summer Institute I’ve also been involved in assessing new applicants, which provides another way to bring to life what a successful rehabilitative journey can look like. Recently, one of UG officers worked on a 2 week work placement for Cell Workout (CW), which was really successful. (By the way, they are hiring for next year now so do check out their website to see!)

During the evening outdoor workout sessions, the grads were enthusiastic and complimentary to the CW team – Camilla @warrioryogaliverpool, Anthony @nxtjenfitness and Joseph @pt_and_coachsquire. They had a good turn-out and the participants were interested to hear about the trainers’ personal journey and the impact of their work.

Especially during these challenging times, I’m thankful to organisations like Unlocked for their support for the CW trainers and myself. 

On a personal note, this month marks 10 years since being remanded to HMP Brixton, so has been a time for reflection on all that’s happened and where I am now.

Despite all the ups and downs, I am committed to push on and try to find ways that Cell Workout can inspire and offer opportunities to people in prison and those leaving. I believe that health and fitness can, in many different ways, help turn lives around. LJ

Unlocked Grads workout in a 2m x 2m grid 

Early Bird Arrivals 

Warm Up

• Corner to Corner Bear Crawls (2 minutes) 

• Corner to Corner Crab Walk (2 minutes)

• Lunge Complex: 

Forward, Side and Reverse Lunges (2 minutes)

x sets according to ability 

Warm Up

• Full Body Mobilisation (10 minute)

Tabata On The Spot 

Interval Sprints 

• Sprint (20 seconds) 

• Rest (10 seconds) x8 Sets

Super Sets

• Press Up (20 seconds / 10 seconds rest)

• Dorsal Raise 

(20 seconds / 10 seconds rest) x3 Sets

• Plank Ups (20 seconds / 10 seconds rest)

• Crab Toe Touches

(20 seconds / 10 seconds rest) x3 Sets

• Burpees (20 seconds / 10 seconds rest)

• Crunches (20 seconds / 10 seconds rest) x Sets

Plank Hold Competition *good form throughout. The winner of the day was Kirsten with a 4 minute 43 seconds hold. Well done!