Fit as a Felon: 7 Moves to Strengthen your Core

by Coss Marte - Celebrity Trainer
Coss Marte Arteasan

You may have heard of Coss Marte already, or read about him in one of countless magazines. An ex-convict who once oversaw a million-dollar drug empire, Coss developed his own HIIT body-weight routine while serving time in a prison cell. Now, the unlikely fitness guru has his own ConBody gym, where he trains New York locals and millionaires alike with his effective, no-equipment workout.

Coss himself is proof of his program’s success. By combining cardiovascular, strength, and running exercises in prison, he lost over 70 pounds in just six months. Because he started his workouts in a 9’’ by 6’’ cell, he’s attuned to space constraints: his chiseling moves can be completed anywhere, even in the most despairingly cramped hotel rooms.

Now, he’s sharing his top 7 moves with you. It’s time to do the time.

  1. Up & Down

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.

Back and Forths

  1. T-Bone

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 elbow 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.


  1. Back & Forth

Start in a pushup position. Bring your legs in under your torso. Rock back on your haunch 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.

Back and Forths

  1. Hello Dolly

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.

Hello Dollies

  1. Toe Touches

Begin by planting feet flat slightly narrower than shoulder width apart, palms flat on either side of the body finger tips pointed outward, bottom elevated. Contract core (trunk) extend legs, toes pointed upward, extend/reach with opposite hand touching the tips of the toes.

Toe Touches

  1. Smurf Jumps

Begin by lowering the body, feet close together, interlock fingers & place hands behind the head. With the same mechanics of a “jumping jack” explosively thrust the body upwards feet elevating 2-4in off the floor, simultaneously widen at the feet & knees & return.

Smurf Jacks

  1. Gravity Push-ups

Start in a push-up position, hands slightly wider than shoulder width apart, elbows turned outward at a 45 degree angle, back & legs straight, balancing on the tips of the toes, lower the body until chest nearly touches the floor, fully extend the elbows by pushing the body upwards, sit back onto the knees, hips fully extended, raise hands upwards, elbows turned outwards & raise hands, fully extending the elbows.

Gravity Push Ups


About the author: Coss Marte developed a unique and effective exercise program without the need for any equipment while doing his time. and now he helps you to do yours. He is genuinely dedicated to the success of his clients at ConBody and helps them to set achievable short- and long-term goals. 

Find out more:

Visit the ConBody website
Follow ConBody on Twitter
Check them out on Instagram
Friend them on Facebook

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