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