Business InsiderSeptember 22, 2016Staying at Indiana's Clark County Jail can do a number on your health.Between paltry meals and a virtual lack of recreation time, inmates can easily watch their health deteriorate over the course of a jail stint.But one group of inmates has devised an ingenious way to stay in shape, according to two participants on the A&E documentary series "60 Days In." The show follows eight undercover inmates who volunteer to spend two months in jail in order to expose problems with the system. As the participants learned, inmates have devised workouts using common jail-cell materials.The highlight of the routine involves a makeshift weight used for lifting and squatting. According to Dion, one of the undercover inmates, here's how you make it:Inmates continue their workout by doing pull-ups on shower curtain rods, climbing up and down their pod staircase, and running around the common room dozens of times."These people had nothing but time on their hands," Ryan, another participant, told Business Insider.Ryan said he noticed that different cliques would exercise together, and sharing the experience with them helped him gain acceptance in his pod. 

"You bond with people over working out. It's something that's a part of the culture," he said.Dion said working out was necessary to compensate for the brutal conditions. He consumed only about 1,500 calories a day, he told Business Insider, and despite exercising frequently, he said he lost a troubling amount of weight over his two-month stay."They had to put me on a food regimen just to get it back together, build my protein back up," he told Business Insider. "I was getting really sick when I got out because I lost so much."Clark County Jail only spends $1 on each inmate's meal, A&E confirmed to Business Insider in March.Meanwhile, Ryan said he bypassed jail food completely, and subsided exclusively on items from the jail's commissary, an in-house store where inmates can buy food, toiletries and other items. His diet included peanut butter, protein shakes, powdered milk, and vitamins, he said."You can't get your protein unless you got a lot of money, or are owed a lot of money," he said."

60 Days In" airs Thursday on A&E at 9 p.m. ET.NOW WATCH: Donald Trump is under fire for his comments about the Iraq WarMore From Business Insider Yahoo confirms major breach — and it could be the largest hack of all timeDonald Trump up big over Hillary Clinton in national pollWhy violence in jail is 'something of a necessity,' according to an undercover inmateHomeMailFlickrTumblrNewsSportsFinanceCelebrityAnswersGroupsMobileYahooSearchSign inMailS&P 500)Dow 30)Nasdaq)MarketwiredFebruary 9, 2015GOODLETTSVILLE, TN--(Marketwired - February 09, 2015) - Starting today, Dollar General (DG) is offering customers a week of in-store and online savings for home essentials and everything needed for a special Valentine's Day."residence grommet drapesThis is an especially exciting week of savings at Dollar General as we provide an even greater value on the quality and trend-right home items customers seek to begin their spring cleaning and decorating," said Dave D'Arezzo, Dollar General's executive vice president and chief merchandising officer. circo chevron shower curtain

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The offer excludes home décor, outdoor décor, candles, potpourri, clocks, lamps, lamp shades, blankets, throws, flowers, framed art, picture frames, disposable plates, paper products, plastic cutlery, As Seen on TV™ items, cleaning chemicals and disposable products. Other exclusions may apply.Valentine's Day Items Remember to visit Dollar General this week to save on Valentine's Day essentials while showing lots of love. Customers may take advantage of great deals and digital coupons to save even more this year. second hand curtains chipping nortonBeginning Feb. 10, most Dollar General stores will begin offering single-stem roses for only $2 each. Dollar General is also helping customers stretch their budget this year with everything from candy and gifts like gift cards and electronics to 50-cent and one dollar greeting cards, home décor and children's gifts for the classroom..About Dollar General Corporation Dollar General Corporation has been delivering value to shoppers for over 75 years.