This 30-day training session by Coss Marte, founder of ConBody, will help you break through all the ruts and give you an excuse to step out of your weight-based and machine-based routine. The gym uses only bodyweight exercises for workouts that Marte developed during his detention.
Now he is working to train people according to these principles and to act as proponents of prison reform, using fitness as a means of change. The easiest way to bring people together is to make them sweat.
For each solo exercise, complete 1
Squat while standing. Now place your hands on the ground and kick your legs back into the push-up position. Then jump wide with your feet, holding the core tight. Jump back together. Finally, make a push-up, jump your legs to your hands and get up again. This is 1 repetition.
2. Gravity Superset
Hold your hands by the shoulders, arms bent and feet shoulder width apart. Ride up with your hands as if you are making a military press. (ConBody calls this a "gravity press.") Repeat this move. Then drop into a push-up position and perform a belching. This is 1 repetition
3. Squat / Plank
Ask your partner to crouch down until his thighs are parallel to the ground with their arms above their heads. Place your feet on the thighs of your partner and hold a plank with straight arms. Change seats after 30 seconds. This is 1 repetition. Train solo? Just do every movement for 30 seconds.
4. Plank Combo
Ask a partner to mirror you and stand about two yards away. Make 2 gravity presses. Then put your hands on the floor and walk on a plank. Extend your right hand and hit the outstretched right hand of your partner. Extend your left and do the same. This is 1 repetition. Alone? Make air handshakes.
5. Squat Wave
Gather your party in a circle and let all their knees bend so that their thighs are parallel to the ground. Your arms should also be parallel to the ground. This is your starting position. Now stretch your legs as you jump up. land gently and return to the starting position. When you land, the person should jump to your left. When that person lands, the next person should jump and so on. Do this until all 10 jumps have been done. No friends there? Just do 10 squats, but stay in the starting position for a full 10 seconds after each repetition.