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The 15-Minute Bodyweight Prison Workout

Get ripped with this 5-move, go-anywhere routine perfected by Coss Marte, creator of the prison-workout-derived gym called ConBody.
The 15-Minute Bodyweight Prison Workout
James Michelfelder

As inmate No. 10R0675 at the Greene Correctional Facility in upstate New York, Coss Marte invented his own HIIT body-weight routine—with moves he conceived and named himself. Here, he breaks down what he considers the perfect 15-minute routine that can be done anywhere.

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Stand. Squat down. Rest your weight on the palms of your hands without letting your butt touch the ground. Kick your legs forward. Bring them back. Explode upward. Repeat. Thirty reps will work your hamstrings, quads, and calves. “I was doing regular squats in my cell, and I realized it’s harder if I sit down and stand back up,” Marte says.

“You get a deeper stretch and workout like this.”

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Start in a pushup position. Bring your legs in under your torso. Rock back on your haunches and plant your arms behind you. Kick your legs forward. Bring them back. Return your hands to their original spot and stretch your legs back to the pushup position. Repeat. Thirty reps will work your abs and lower back. “It’s basically going from a pushup position to a situp position,” Marte explains.

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Balance yourself on your butt, slightly rocked back, without any of your limbs touching the ground. Bring your hands together, as if in prayer. Elevate your legs and bend your knees at a 90-degree angle. Open your legs 45 degrees and bring them back. Repeat. Thirty reps will work your abs, quads, and lower back. “You open up your legs and there’s Dolly,” Marte says, laughing. “And you’re also kind of in a prayer position. While you’re there, pray to God you don’t ever get stuck in prison.”

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Plant your arms beneath your butt, elevate, and stretch your legs straight out. Bring your legs in and back out, and then open them up and close them again. Repeat. Thirty reps will work your triceps and core. And bend your elbows slightly to get your biceps working. Stretch your abs for 20 seconds. Interlock your fingers and bring your arms straight up and reach as high as you can. Marte explains the origins of this move: “I was doing dips off my toilet and just started kicking out my legs.”

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Set up in a crab-walk position with your hands and feet on the ground and your torso elevated, facing upward. Bring your right hand to your left foot and vice versa. Repeat. Thirty reps will work your core, triceps, and biceps. Stretch your groin for 20 seconds. Sit with the soles of your shoes or feet touching fully. Then hold your ankles and push down on your knees with your elbows.

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