The Prison-Inspired Workout That’ll Get You in Shape

Coss Marte’s ConBody Workout

Warm up with a jog, then rotate the following exercises, doing 2 sets of 10 to 25 reps of each. For an added challenge, run a lap around the track between each set.

Jumping jacks: Keep your feet together, hands by your side. Jump and spread feet so that you land with your feet shoulder-width apart. At the same time, raise hands so that they touch over the top of your head as you land. Jump again, bringing feet together so that they are next to each other when you land. At the same time, bring your hands down to your sides. Repeat quickly.

Calf raise: Stand up straight. Bring your heels up off the ground about five inches. Go up and down.

Assisted dip (bench dip): Use something like a chair, bench, or ledge. Sit on it. Bring your butt off the ledge, to the side. Keep your hands on the edge of the surface. Bring your arms to a 90-degree angle as you dip down. Your butt should almost touch the ground but not quite. Then push yourself back up.

Pull-up (wide/close/regular): Grab the pull-up bar at shoulder width, palms facing away from you. Thumbs either wrapped around the bar or tucked under the bar. Pull yourself up until your chin goes past the bar. Lower yourself until your arms are straight. Repeat. Beginners: I recommend practicing by doing one pull-up and then holding for 10 seconds. Build up to doing more reps.

Chin-up (wide/close/regular): Same as a pull-up, except instead of grabbing the bar with your palms facing away, grab with your palms facing yourself.

Push-up: Lay down belly on the ground. Place your hands at your shoulders. Position your arms so that your elbows are at roughly a 90-degree angle and tucked against your side. Push up. Your entire body should leave the ground. Keep your back flat. Keep your elbows tucked in to your sides instead of letting them spread out sideways. Go up and down, chest to the ground, then back up.

Gravity push-up: On your knees. Place your hands directly over your shoulders, palms facing the sky. Push up against the air. Fully extend arms. Then bring hands back down to shoulders. Repeat.

Arm spin: Fully extend arms to your sides, and do small circles to the front. When rotating them backward, place your palms facing up to the sky and rotate. Fully extended, keep elbows locked.

Sit-up: Sit down. Lie with your back flat to the ground. Tuck your feet back so your knees are up. Place your hands at your temples. Crunch up until your elbows touch your knees. (Do not lock them behind your head — this tends to make people pull against the back of their skull, which puts strain on the neck and the spine.)

Buy the Book

The workout above appears in ConBody: The Revolutionary Bodyweight Prision Boot Camp, Born from an Extraordinary Story of Hope, by Coss Marte, published by St. Martin’s Griffin. Buy Now: $17

via The Prison-Inspired Workout That’ll Get You in Shape • Gear Patrol

6 Exercises for Maximum Mobility

For the past year, Starrett has posted daily mobility workouts on his MobilityWOD.com website, and the videos have become a viral sensation in the CrossFit community. Here he offers six exercises to increase mobility for specific sports—everything from running to climbing. Spend just two minutes a day on each move—the 10-minute squat requires more time, of course—and… Continue reading 6 Exercises for Maximum Mobility

Warrior Workout: The Roman Legion

via Warrior Workout: The Roman Legion | Huckberry

We teamed up with the guys at Myles Apparel to bring you a modern re-boot of the training regimen of one of history’s most hardcore military: the Roman Legion. Hats off to you if you make it through this one.

Photo: Ambamja via Reddit 

2000 years ago you could travel from Morocco to Northern England using one currency and carrying one passport. The men routinely making that trek (protecting the land in grueling conditions while hauling weighted packs) were some of the fiercest warriors of all time: the Roman Legion.
The Romans’ knack for technological innovation, renowned physical perseverance, and incomparable military strategy set up the unstoppable empire to rule the entire Mediterranean region for thousands of years. No small feat.
So what made these guys so powerful? To start, the Roman Legion’s absolute baseline for entry was an incredibly strenuous, arduous routine. “The green recruits who were successfully enlisted as legionaries had to go through a training period of 4 months. During this training ambit, each soldier was given the unenviable task of marching [18 miles] in five hours with regular steps, and then [21.7 miles] in five hours with faster steps – all the while carrying a backpack that weighed 45 lbs.” (More facts like this at Realm of History.)

Photo: Beasts of War

Part of the Roman Legion’s military strategy was to normalize this type of grueling effort — covering long stretches of land with back-breakingly heavy loads — so that when, say, Julius Caesar planned to seize the final city standing between him and conquering France, his team of Romans were more than ready. And we all know how that battle ended (if you don’t, here’s a quick refresher of the Gallic Wars).
It’s not hard to connect the dots from the Roman Legion’s rigorous rounds to today’s military boot camps. From the Chronicles of Fitness: “If we look at combat athletes today we see a similar way of training. These folks do a lot of wide ranging foundation work and focus it toward their specific skills of combative arts. Regardless of being a specialist, these folks work on expanding their base, sealing cracks from the ground up.”
For the Roman Legion, it was all about creating a strong foundation — sealing up the cracks in order to create an impenetrable force. Read on for our modern take on the Roman Legion workout, designed to set you up with the moves you need to keep your personal foundation in check. … Continue reading