due to mature subject matter, viewer discretion is advised. >> msnbc takes you behind the walls of america's most notorious prisons into a world of chaos of danger. now, the scenes you've never seen. lockup raw. >> if you were to describe prison life in a three letter text, it definitely would not be lol. it could be wtf but that doesn't mean what you think it does. >> sorry mom. >> it stands for workouts.

tattoos. >> got 100 dollar bill tattooed. >> the most painful is in the arm pit. >> and food. >> this is the jungle. you want to eat, you came to the wrong place. >> li ♪ >> you never know when it's going to pay to be the stronger man. >> never know when you get into melees. in here. >> to survive behind bars you have to display strength and we've seen opposing inmates who are either through their lifting or through their exercise regiment look like they can tear you apart. other inmates survive through their intelligence or through

their self-confidence. the bottom line is you have to be strong to survive. you either predator or prey. >> we've met plenty of inmates eager to prove they are anything but prey. >> the beach is that way, right? the beach is that way, right. >> the way they achieve those results varies. >> get that on camera. i couldn't get that. >> the facilities and equipment available at the maximum security prisons and jails we visit varies widely from state to state or county to county. some come with modern gyms and free weights and others provide only the most basic equipment, often a workout is only as good as the inmate's creativity. >> some of the exercises that they do are pretty ingenius. push-ups with their cell mates on their back.

it's like riding a bull. >> different exercises that include their cell mates and hand stand push-ups i've seen. really the creativity, what kind of things they can achieve with so little. the different positions they can get into in the little cells to get multiple exercises, it's all pretty interesting. >> at the orange county jail, we covered the story of inmate jeremy bowles, whose sweating workout routines left his cell window covered in condensation. >> can you see me? >> yeah. >> and sure enough, he wiped the steam away and it really made a pretty dynamic shot. >> bowles later invited brian kelly to experience mattress curling, one of his improvised incell workouts. >> like your taking a squat? >> yep. >> guarantee [ bleep ] you quick.

>> heavy. >> oh, yeah. >> my arm is bigger than this. >> it was as if i was doing a barbell curl, i don't know what the weight was there was resistance there and it was an effective exercise for these guys to work their biceps, it was great. >> i'm going to go back to work. >> while prisons are full of male inmates, sweating and grunting through workouts, we've noticed many female inmates take a more relaxed approach to fitness. >> by far male inmates work out much more than female inmates. it's very rare to see a male inmate that doesn't workout. like it's rare to see a female that works out a lot. >> but there are exceptions. >> that's all me, all day long. >> this is a cage fighter right here. >> not anymore. i got a felony now but yeah.

>> inside the famous tent city housing complex at the maricopa jail in phoenix, we found one group of young women determined to tackle a common problem. >> ready, set and one -- two, three -- >> just like freshmen in college dorms, many new inmates put on extra pounds. >> we don't want to get fat from the bread. >> fit into a size one. >> healthy. >> we walk laps around the yard and do squats and push-ups and everything. >> we just did ten. >> i do 11. >> the women also had a few unconventional routines they developed inside their tent, including something akin to driving an 18-wheeler. >> ridiculous. >> i saw the ladies in the tent actually doing a lot of exercise plio metrics and cal is thennics making do with what they got. but at one point i think maybe

they were perhaps putting me on because they showed me this workout where they were pretending to drive a big truck. i couldn't see how that was going to help them stay in shape during their time on the inside. >> many women gained weight from the predominantly starchy food served in jail, d.d. moore who we met in tampa, florida, proved to be an exception. >> i know when you first came in, you were weighing about 210 pounds. >> uh-huh. >> what are you down to now? >> i'm down to under 150. when i came in, i weighed 250. when i first -- >> 250. >> i've lost 100 pounds since i've been here. >> moore, awaiting trial in a high profile murder case to which she had pled not guilty, attributes her weight loss to a distinct dislike of jail food and workout routine. >> i run in place. i do it for 30 minutes to an hour.

i do leg lifts and six inch and scissors and push-ups and sit-ups. the jumping jacks. >> this is the biggest loser contest. and i got the public humiliation to go along with it but now i'm skin sunnyny. >> some of the wildest tattoos we've ever seen. >> back piece on camera, baby, showing off your work, son. over 400,000 new private sector jobs... making new york state number two in the nation in new private sector job creation... with 10 regional development strategies to fit your business needs. and now it's even better because they've introduced startup new york... with the state creating dozens of tax-free zones where businesses pay no taxes for ten years. become the next business to discover the new new york. [ male announcer ] see if your business qualifies.

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rnlgs sometimes shooting inside a prison or jail is a bit like attending a tattoo convention, they are everywhere you look and cross all lines of gender and race and age. >> every day you come in corrections you see something different that you thought you would never see before. >> a lot of nails that i prying open different angles. >> tattoo on my chest is

concrete jungle, it is like growing up in the jungle because you never know what's going to happen. >> i think tattoos are extremely important to most inmates. they are a history book of sorts, places they've been, things they've been through. relationships. i mean, you name it, there's a tattoo that signifies any one of those things. >> and brilliant tattoo displays aren't limited to inmates. we met correctional staff with plenty of their own ink. >> you have quite a lot of art on you. >> my tattoos are a personal preference, most are religious, just something i like. it's from a painting of saint michael and it's got a catholic sacred heart on there and latin writing for my grandmother and greek god pan on the back. >> anyone comment on your art? >> a lot of them look other than that they don't talk to us a whole lot unless they need

something. >> while inmates also bear religious tattoos. >> on my back i got my cross, god watching my back every day how i look at it. >> a lot of what we see represents neighborhoods and gang membership or other affiliations. >> why did you get a swastika on -- >> not a real racist type person, prison is a lot of political stuff. while i'm in here, you're over here or over here. i pride with my race, be about my race before i would something else. >> swirls with three dots represents 13, protection under the mexican mafia. you put tattoos on you representing who you represent. >> this is my neighborhood. >> you know what i mean, everyone has got that. the area code where they are from. >> i'm from the east side, i'm from the west side, who gives a

[ bleep ] he said west side don't. they happy in hell you're gone. why are you here trying to represent? you ain't representing nothing but yourself. >> when it comes to tattoos, beauty is truly in the eye of the beholder. >> i don't often critique inmates tattoo but in the case of ronnie when he showed me his hitler's tattoo, it almost looked like a cartoon character, i couldn't helpmyself. >> it's a weird looking hitler. >> what's so weird? >> his face, looks funny. >> looks funny? >> i could tell ronnie didn't appreciate my criticism of his tattoo, i think he was stunned i would say anything. he probably had a lot of pride in it. i thought it was very silly looking. >> then there are tattoos in a category of their own. >> obviously because i'm a fe n

felon. >> just i liked them, put them on so -- >> as far as my tattoos go, the most painful one i probably have to say would probably be the one i got am the middle of the arm pit, it was like a burning paint, like it was burning with a torch rather than a gun. it was real hot. i made it through it and got it done. >> kelly, whose nickname was mcnaughty, was one of the more colorful inmates we met at maricopa county jail and her tattoos were some of the more provocative we've seen on a female inmate. >> then in the middle doing something to the lady. the moon doesn't look happy but she's still getting hers. >> while some inmates have their work done before getting locked up -- >> this is arizona with the flag. >> i got that in the army. >> we met plenty of others who get their tattoos on the inside.

>> name of the projects, orient heights, 191. >> everything i got is prison tattoo actually. >> i heard somewhere that prison tattoos are like the prison experience, hurts when you're getting them, it's bloody and scabs and bruises, when it's always healed up and said and done, there's something left over. >> >> get back piece on camera baby, huh? show off your work, son. huh? >> there's better tattoo artists in prison then there are out in the street. >> where do you get those tattoos? >> wherever the cops aren't. >> although it's illegal where there's a will there's a way. no matter how much restrictions and laws put on them by administrations, inmates usually find a way around it. >> this is some of my work right here. since i first met him, what was that, three months ago, four

months ago -- >> a lot done. i got this started the other night. you know what it is. >> i like tattoos. i like the whole -- i like the whole process. i like the whole ritual of it, especially in prison, sitting down and hanging out. you got the radio going and butt man watching out for you and sticking it to the man. >> there's more than one way to get prison tattoos. some methods are cruder than others. >> got this tattoo down here in the county. that was picked in with a staple, took ten hours. >> i had a guy from california do it and it was pretty excruciating the way it had to go down. normal tattoos are done with surgical instruments but they are done here with a sharpened staple, one dot at a time and it hurt really bad. >> other inmates craft

sophisticated but illegal tattoo guns from parts of other items they are allowed to possess. >> any small wire can be straightened and made into a needle. you can get motors out of appliances and tape recorders and cameras. >> when we see tattoo guns in prison, it's usually after they've been confiscated by authorities. >> i've got the ink. i've got the tattoo needles. i've got the motor. the tattoo gun and barrel, it's all right here. >> we met a pair of cell mates who were so eager to show off their contraband tattoo gun, they were willing to reveal its hiding spot. >> watch. >> i'm watching. >> this is my tattoo gun. i plug it up to the tv and plug this into the tv and this into

my gun and take the ink pen with a sharpened staple and tattoo it. i just did this stuff on my bunk right here. >> did that one last night and that one last night. >> waiting for the police to say because i know you don't probably get too much contraband shown to you. >> as corrections officers are always standing nearby during our interviews, the gun was quickly confiscated but the cellies had plenty of other prison tattoos to display. >> that's how we pass our time. >> that's what we do all the time. i did the stuff on his head and stars on his face. >> we tattooed last night until 5:00 in the morning. >> about 5:00 this morning. that's what we do, sleep all day and tattoo all night. >> i got most of these done in less than a month. my mom has no idea i have any tattoos, i didn't have any tattoos. >> how are you going to explain

it when you get out? >> i don't know. i'll let the tv show do the explaining. >> do you want to say anything to your mom right now since she's probably watching? >> sorry, mom. >> coming up, the inmate stories beneath the ink. >> i got these praying hands for my dad and my father got shot by the police when i was 2. later, the one topic inmates love to hate. >> the food is slop. >> nasty. to be. where you can explore super destinations and do everything under the sun. 12 brands. more hotels than anyone else in the world. save up to 25% and earn bonus points when you book at wyndhamrewards.com.

for every story an inmate tells us about his life, there's often another story told in ink on his body. >> most of my tats have to deal with death or protection. one way we're all go to die eventually. >> they don't have a time and place where they all meant something and things like that. it's more like a memory road map. >> we conduct some very difficult interviews in prison. asking the inmates to reflect on some terrible things that they've experienced years ago.

topics that maybe they haven't talked about in years. one way for us to connect with them to get them to open up is to ask them to tell us about their tattoos. >> what's that, a gun? >> a gun. got right here on my ribs, you have to learn the rules of the game and learn to play it better than else. i took it from einstein and related it to the streets. >> i ran the streets, grew up in the streets, life in the streets. what you see is what the streets created. >> shooting star. >> it's very expensive style. may not look expensive but -- >> sometimes an inmate's tattoos can lead us to a particularly revealing story. >> don't you got a $100 bill? >> i do got a $100 bill tattoo. >> >> where is that?

>> that's crazy. >> i got $100 bill tattooed on my penis. >> what do you tell the girls about that, man? >> it's money to blow. >> while rob by can laugh about some tattoos, others carry a more somber tone. >> for all of my soldiers who ain't survive, i hope they live in the sky. it's from a song, like a memorial peace, instead of rest in peace for everybody, get it for a bunch of people. >> that's my mom's name in the heart with the ribbon and flower and angel, honor thy mother. then i have these praying hands for my dad. it was just praying hands but everything else around it i got recently. my father got shot by the police when i was 2. it was all over the news when it happened. him and my mom started having problems and she filed domestic cases on him a couple of times and ended up and getting them dropped. one day she went to the city

county building to file charges and when she came out my grandma took her down there. he jumped in the car and put a gun on both of them. he shot at my grandma but first round was blank. my mom tried to go out and he shot her in mouth. she ran into the city market and ran there and slit her throat and ran up across to the parking garage and police found him in there. they had a shootout and stuff. >> mac anally's mother survived the attack, his father died five days later. while his praying hands tattoo helped lead us to this story, he's hardly alone when it comes to tattoos dedicated to loved ones. >> i didn't have to do -- a certain face in there this pretty much resembles all of the females in my life that is hurting in here, my mom, daughter and sisters. >> this is a portrait here of my girl and this is her name below it. she better be happy for that. that's all i can really say.

not too many guys go through that right there. >> what does that say? >> serenity, my daughter, my pride and joy. >> that's my baby. >> ain't no baby no more. he's 8 now. yeah. he was like 16 months when i got locked up. >> that's my mom and grandma right there. >> i have my whole family on my leg. my kids. my mom and dad. nieces and nephews. >> i've got memorial tattoos on my stomach for my grandfather. a large mouth bass, right, and it's he was a fisherman and i wanted to be original, right. >> this is my son, he passed away when i was in here last june, baby son. he was going to be 2 years old, rest in peace, my little angel watching over me. every one of these has a story behind them. blood and sweat go into these works, that's why they mean so much to us. rest in peace to my son, man. >> not everyone wants to remember. some inmates wish they could

erase their ink. >> if i could get acid dip my whole body and take off every tattoo i would. it's embarrassing to my family when i take my shirt off at functions. they know me past the tattoos. >> don't read a book by its cover. i wish i didn't have none of these believe it or not. now that i have them, i'm stuck with them. it tells a life story. >> things you do when your young will haunt you until you die. in more ways than one. >> coming up -- i've been in the restaurant business for almost 15 years. >> the lockup guide to fine dining, prison style. >> you guys go to lunch without me. it's actually really good. during the day, we generate as much electricity as we can using solar. at night and when it's cloudy, we use more natural gas. this ensures we can produce clean electricity

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i'm craig melvin. the president and first lady took part in ceremonies honoring u.s. troops at arlington national cemetery. and the president thanked america's men and women in u.n.

formg for their service. six people remain hospitalized after the deadly rampage in southern california. all of the patients are listed in fair or good condition this afternoon. that's it for now. more news later. back to lockup. ♪ >> if there's one place to discover the blues, it's in the nation's prisons and jails. incarceration brings not only the lack of freedom, but cramped quarters and ever present threat of violence. but we found one of the most discussed and reviled aspect of prison life is the food. >> this is the jungle. you want to eat? you came to the wrong place.

>> we're not [ bleep ] animals. we're not dogs. you feed dogs and serve us chow. >> portion sizes rarely compare to those on the streets. >> this is for little kids. that's why we pray for canteen. >> little the [ bleep ], grown ass men eating little ass trays and portions. they've got to do something about this [ bleep ]. >> these meals aren't even enough if you're anorexic. >> ain't no sunshine this this jail. >> the biggest complaint is the taste. >> it's slop. i wouldn't find that kind of food to my animals. >> the food is disgusting. >> nasty. i don't know what that is, i don't know what that is. green banana. >> help us, please help us. >> i've been filming inside prisons for a long time and i think i can count on one hand

the number of inmates that not only have said that the food is good, but that the food is okay. acceptable, literally one hand. >> prison food is good. >> what's that? >> prison food is good. >> you are officially the first person that we have ever heard say that. >> it's a different story at the maricopa county jail in phoenix. where the food delivery system, well, you can see for yourself. >> this is kibles and bits right here. dog food. >> this will make your [ bleep ] dog crazy. >> i don't even know what i have. >> but that reaction is exactly the one the man who runs the jail strives for. sheriff joe arpaio says he simply wants to motivate inmates to not come back. >> our meals went up from 15

cents to 18. i'm not too happy with that. but we have a little inflation. we give them two meals a day, brunch. >> this is all you get. >> usually a baloney sandwich and cookies and at night they get a hot meal. >> i'm going to tell you how i see it. the food here is garbage. >> you don't eat it? >> the only thing i'll ever eat is the fruit. the only reason i take the tray to talk to everyone in the room. the trap stays open until they pick it up. i don't eat it though. >> we throw more away than we eat, honestly. the food -- >> well, once you serve it, you can't use it for anything else. but -- [ laughter ] you have food in wyoming? >> we do and rerecognize it. >> i've got more people in jail than you have in your whole state. >> you got that right.

>> with two miles for every one of the 8,000 inmates, the maricopa county jail churns out 16,000 meals per day. they are all prepared at the facility's food factory where the vast majority of the workers are inmates. >> we have close to 100 inmates working each day. they work eight-hour days and work from around 5:00 in the morning until 2:00 or 3:00 in the afternoon. then they come in from 3:00 and work until 10:00 or 11:00 at night depending on what shift they are assigned to. many of the conditions are very extreme, very, very cold and a lot of the areas. some are very warm and wet. they have to come here and work hard because it's necessary to get our production done. >> rather than eat the food provided to them. >> sorry, can't do it. >> one group of female inmates regularly made a super dessert out of a variety of lesser desserts bought from the

canteen. >> looks pretty gross. >> now it's in the blender. now it's gross, huh? the bottom part is 2,000 calorie ez not even all of this stuff. >> they were putting honey bun upon sugar packet and just about everything sweet that you could find, they had poured into this cake. >> it doesn't look very tan talizing but it's really -- >> we'll throw the bad boys on there. i'm not martha stewart. >> that's our cake. >> the only thing i can think in my line was, oh, my gosh, i hope they don't ask me to try this. but at the same time out of politeness i knew i would and i would have to sample this sugar bomb they had just made. >> taste it. we washed our hands. >> you're going to like it. >> oh, i love it. >> we have like a -- do you have like a whole grain vegan version. >> man bites.

>> man bites. it's like the sweetest doughnut i've ever had. it's like man versus maricopa. the show quickly turned into me trying everything in prison. >> we met dozens of other inmates who make elaborate deserts from canteen items and make they are own entrees call me spread. >> a lot think i make the best spread. we'll see. >> we met mona at the orange county jail in southern california. she showed us a dish that has won her praise. >> there's all different ways to make a spread. we're going to make it with soup, popcorn, beans, pork. >> i love to cook everything with flavor. so i put a lot of spices to it. it will be ready in about ten minutes, i'm going to wrap it up

in paper right now so you can keep the heat and cooks it up and stuff because the water is not that hot. i've been in the restaurant business for almost 15 years so i better make the best spread. it has nothing to do with what i used to make. but it's the flavor and the food. it's all the same. it's done. >> i knew she wasn't going to eat the whole thing. when she offered it up to the crew, i felt inclined to try it. >> what am i doing here? >> go in the middle this way -- mix it, go like whatever. get dirty with it. there you go. >> here we go. >> it's actually really good. you guys can go to lunch without me today. i have a spread. >> i wasn't lying when i told her it was good. but on the second bite there was a bit of a pork rind in there and i never tried those before. >> you don't like the pork in

it? >> huh huh. >> the first bite was better than the second bite. >> thgs a new within for me. thank you for turning me onto the spread. >> coming up -- >> jail food to go. >> if you're going to take a chance of getting caught, do it in a big way. >> go big or go home. >> when inmates do more than play with their food, this is what they get. >> that's horrible. i don't think i dog would eat that. whip up this. munch on that. and dine out on this. that's 7 days a week. no tracking. no counting. no measuring. and you'll start losing weight right away with our 2 week simple start plan. so jumpstart your summer and join for free. try meetings, do it online or both. hurry, offer ends june 7th. weight watchers. because it works. hurry, offer ends june 7th. if yand you're talking toevere rheuyour rheumatologistike me, about a biologic... this is humira.

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welcome. yeah. >> we hear a lot of inmates describe prison as the belly of the beast. >> this place sucks. >> usually not used to describe kitchens but that might be the appropriate use of the phrase there is. >> crews are looking for ways to get iconic prison or jail shots. the kitchen is a great place to get them. i don't think anything really says incarceration more than than seeing some bland food scooped on an inconstitutional tray by a 6'4" inmate covered in tattoos. the funny thing, inmates complain about it but inhe have itably they are looking for ways to get more of it. >> so we don't starve later on. you want to see a real sack, look over there. >> show what we got. >> if you're going to do it, take a chance of getting caught, do it in a big way. >> go big or go home, right. >> since we can't go home.

>> this is how we do it here. >> most inmate meals are prepared and served by other inmates. kitchen work is far from glamorous but it has its perks. >> the reason i do it is to get out of my cell, come down here, get a little freedom and you know, eat a little better. >> ray loved working in the kitchen at the limon correcti correctional facility because he could trade extra food for tokens, used to purchase ice cream and soda from developvend machines. >> double cheese dgburger, that's a good deal. usually sell two of those a day. >> most menus are designed to provide a basic level of nutrition, steven, the food service director in tampa, florida, has taken a more

wholesome approach to inmay it please the -- inmate meals. >> we have a 28-cycle menu which has a variety more inmates. our last menu design, we decided we were going to make this a heart healthy menu, that's the only jail in florida that i know of that does. food has to have 2650 calories per day. we have 33% or less fat. we have 3.5 grams of sodium per day or less. there are the 100% required amounts of vitamins and minerals to make a healthy lifestyle for anyone. >> most inmates are hired for kitchen jobs based on their behavior history and the trust they've earned from staff as opposed to culinary experience. >> john powers also just happened to be the real deal. >> i worked at the restaurant, culinary chef.

i owned a caribbean seafood restaurant and been in the food business since 1985. >> since most inmates complain about the food, we asked powers for a professional evaluation. >> it is bland, a lot of the food is bland. and you've got -- i agree to somewhat it isn't enough food. but once you're here for a week or two weeks, you get used to it. people are eat -- used to being on the street eating what they want and when they want. when you come here, that's not what you get to do. >> it's not enough to fill you, just enough to put something in your stomach to keep you going. >> there's chicken in here but the chicken is not real good chicken. very bad chicken. but, you know, whatever. >> it is what it is. >> you got to eat to survive. >> i think the food tastes reasonably good. we tried to create neutral food tastes. if the food is bland, at least

they are not having something that they find objectionable. >> once you're here a little bit, you know what, it's not that bad. a little salt would be nice, but and pepper, but other than that, it's -- it is hard. >> looking over your shoulder at the other chef here. how come? >> i work for him so -- that's like the boss. so i'm making sure i don't say anything too bad. i don't want to offend him or say anything out of line. i'm sure i'll have a little talk with him when we're done with this conversation. >> back at the limon correctional facility, we encountered the most unusual of all inmate meals, it's call meal loaf. prepared by captain hubbard, a self-contained meal for inmates who tend to throw food in the cells or others. >> we have the food groups, 9 ounces of browned beef and

carrots i weighed out. shredded potatoes and shredded cabbage, seven ounces, vegetable oil. beans, ten ounces, precooked, tomato puree. hopefully it will hold together fairly well, recipe says put it in a loaf pan and this will do just fine. it should weigh out little over 3.5 pounds and it goes in the oven and 325 degrees. >> very, very nutritious dish. doesn't take long to heat up. >> when captain hubbard made one for us, it didn't look bad. watching him make it, it was almost like making your average meat loaf. but the inmates described it as being so horrible. they acted like it was the worst

thing you could have. when in actuality i've seen things on the menu much worse looking than the meal loaf. >> by reputation, they don't care for it at all. i've tasted it and it's not really that bad. >> carl alexander would be his own judge. >> it's horrible. >> that's good. you for real, man? this is good? >> yeah. >> tastes like card board. you have to try some of this. >> i'll add a little salt and pepper, that's cheating, right? >> you don't like it? >> it's not that bad. >> it actually wasn't too bad. it was very bland. but if you have the right con

dimts, it would have been like a standard meat loaf. unfortunately the inmates in seg never have the right condiments. >> i don't think a dog would eat that. >> coming up -- when it comes to create sxift teamwork and a little bit of zen all make the difference. >> lift any amount. excellent. hi buddy. mom! awesome! dad!! i missed you. ♪ oh... daddy. chevrolet and its dealers proudly support military appreciation month. with the industry's best military purchase program, for all that have served.

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spent time visiting a maximum security prison, and you might just find yourself re-evaluating your waistline and your commitment to the gym. when we visited san quentin state prison, we discovered how committed some of the 5,000 inmates were to their workouts. the state of california had banned free weights from the rec yard for security reasons, but

that didn't deter anyone from lifting. >> that's our weights. >> it is? >> yeah. that's how we work out. we got water bags. we don't get weights no more. >> how much does that weigh? >> about 30 pounds. >> 35. >> there it is. >> some of the challenges of working out in prison aren't only about the kind of access to equipment you have or don't have, but it's also the restrictions you have. oftentimes these prisons go on lockdown, and people are kept in their cells or housing units for long periods of time and not really allowed out, but they still always find a way to work out. sfwroo about 50 pounds or 60 pounds. >> and in a world where fist fights with all too real, many inmates incorporate shadow boxing into their workouts. jamie, a former jiu-jitsu instructor doing time at indiana

state prison, went beyond just punching air. >> this is just like a makeshift little punching bag. we're in our cell 23 plus hours a day i take a wool blanket. some people put a book in there. get a little padding. it's not as forgiving as a regular punching bag, but, you know, it's due with what we got. i'll come here and fire off some punches. about 50. 60 jabs. this is probably one of the best exercises to do in here because you can do a whole lot of punch and different things like that. it works a whole area of your body. >> one of the more memorable punches we ever saw came from a female inmate, paula rivas. >> i am a fighter. i use my fists. i used to go to the boxing gym and train. >> i really liked getting that shot of paula and the basketball. she definitely stood out amongst the other female inmates, and that looked like a really difficult thing to do.

>> i'm 44 years old, and i look a lot better than some of the youngsters. i know i'm handsome. >> rivas also had an in cell workout that would rival most of the men's as well. inmates when they're working out, the impression that it makes upon me is how disciplined they are. they keep track of every situp, every pushup, every squat, every curl, every -- you name it. i noticed one day there was an inmate that was pacing back and forth in their cell, and she had playing cards, and she would place a card on the table, go back to the end of the cell, come forward, and as she's passing the table, she would put another card down, and we asked her what that was all about. >> hey, what are the cards for? >> to count my miles. three decks of cards is one mile. makes it easier so you don't walk in circles all day. ♪ >> working out is also a good way to kill time. there's a lot of time to be spent in prison, and this is

just one more way to do it. >> at the county jail in boston we encountered one group of inmates who found working out as a team kept them more motivated than working out alone. >> push. next set. >> airborne workout. get it. crew right here that's what we do all day. six day workout. one day rest. every day. we out here. >> it's about that. take them for granted, man. big things come in small packages. rise above these walls, these bars. >> definitely. >> can't hold us in forever. got to do something with the time. always working out, always working on my mind, my body, my soul. >> that's pretty much it. >> in another section of the jail we discovered a group of

women also working on mind, body, and soul, but in a most unexpected way. >> lift the buttocks up any amount. excellent. move the inner thighs towards the back wall. >> we found out that once a week a professional yoga instructor would come inside the jail and teach yoga to the women. we decided to cover it, and when we got there, we saw a normal classroom environment had been transformed into a yoga studio. they had pushed the chairs and tables back against the walls, and set up their yoga mats against a great large window, and they really created a peaceful environment. >> use your breath to return. >> i have been wanting to teach yoga in jail for a very long time, and i found that yoga is just a wonderful beneficial part of reducing the stress, but it also brings a sense of calmness and peace. you may find your mind is wandering. yoga is a way to control the scattered fluctuations of the

mind. be an inviting force. >> which part of the teaching do you like most? >> sit there and breathe. a lot of thoughts wander in your head. everything. >> brings you many touch with yourself. >> that's not a bad thing. >> brings you relief. >> yeah. >> it's perfectly okay to cry. just get it out of the system. >> yeah. that's -- yeah.

>> definitely a dangerous individual. especially on the street. you wouldn't want to turn your back on him. >> stood over him, and got him six times in the face. >> a gang banger squares off with his victim's family in court. >> i hope you rot in prison for the rest of your life. >> and with another inmate in jail. a young woman is arrested for a crime reminiscent of the