This 30-day workout from ConBody founder Coss Marte will help you break through any ruts and give you an excuse to skip out of your standard, weight and machine dependent routine. The gym uses only bodyweight exercises for workouts, which Marte developed while he was incarcerated.
Now, he works to train people using those principles and serve as an advocate for prison reform, using fitness as a vehicle for change. The easiest way to get people together is to get them to sweat.
For each solo exercise, do 1 set of 10 reps (beginner), 2 sets of 10 (intermediate), or 3 sets of 10 (advanced). Or, for the true ConBody experience, go harder: 10 reps and then a ladder (10-9-8-7 and so on, down to 1). On partner exercises, do one move for 30 seconds and switch; beginners should do this once, intermediates twice, advanced trainers three times, and hard-core trainers four times. Rest as needed, but keep it to a minimum.Do all five moves five times a week.
From a standing position, do a squat. Now put your hands on the ground and kick your legs back into a pushup position.Then jump your feet wide while keeping your core tight. Jump them back together.Finally, do a pushup, jump your legs to your hands, and stand back up. That’s 1 rep.
2. Gravity Superset
Stand with your hands at your shoulders, arms bent, and feet shoulder-width apart. Drive your hands upward, as if you’re doing a military press. (ConBody calls this a “gravity press.”) Repeat this move; then drop into a pushup position and perform 1pushup. That’s 1 rep
Have your partner squat until his thighs are parallel to the floor, arms overhead. Place your feet on your partner’s thighs and hold a plank with your arms straight. Switch places after 30 seconds. That’s 1 rep. Working out solo? Just do each of the moves for 30 seconds.
4. Plank Combo
Get a partner to mirror you, standing about 9 feet away. Do 2 gravity presses. Then put your hands on the floor and walk into a plank. Extend your right hand and slap your partner’s extended right hand. Extend your left and do the same. That’s 1 rep. Alone? Do air handshakes.
5. Squat Wave
Gather your squad in a circle and have everyone bend their knees so their thighs are parallel to the ground. Their arms should also be parallel to the ground. This is your starting position. Now straighten your legs while jumping up; land softly and return to the starting position. When you land, the person to your left should jump; when that person lands, the next person should jump, and so on. Do this until everyone has completed 10 squat jumps. No buddies around? Just do 10 total squat jumps by yourself, but after each rep, stay in the starting position for a full 10 seconds.
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