Workout GIFs: Coss Athletics

Bootcamp exercises from Coss Athletics you can do in the space of a prison cell— AKA your apartment.

By: Noah Lehava
Photography:

We thought we knew a thing or two about cramped spaces. Hell, we’ve been known to sacrifice some much-needed walking room to make way for our collection of Alaïas and Stan Smiths. It was only when we met Coss Marte, an ex-con-turned-personal-trainer (who, BTW, is garnering a serious cult-like following in New York for his prison-inspired workout), that we were schooled on small spaces.

We mean, we can’t really compare; Marte was locked up in a 9-by-6 foot jail cell for upwards of 24 hours a day after being arrested on drug charges. While doing time, following an epiphany of sorts, he managed to lose 70 pounds in just six months with a few strategically compact exercises. That’s how this bootcamp-style class came to be and guys, it’s both a no frills workout and it’s effing hardcore. Trust us.

If the prison uniform wasn't enough to spark our interest, it has to be the fact that Marte is about to show us bootcamp-style exercises that can all be done in the minimal square footage of our apartments. What can we say? We're suckers for a challenge.

Move #1

T-Bones

Begin by positioning hands on either side of the body horizontals, draw knees to chest, extend ( lock) elbows, press palms down, elevate bottom & hold throughout exercise. Tighten core "trunk"(for duration of the activity) fully extend legs, widen legs, bring them back together, retract legs to chest. This is one repetition.

MOVE #1: T-BONES Begin by positioning hands on either side of... Read More

MOVE #1: T-BONES

Begin by positioning hands on either side of the body horizontals, draw knees to chest, extend ( lock) elbows, press palms down, elevate bottom & hold throughout exercise. Tighten core "trunk"(for duration of the activity) fully extend legs, widen legs, bring them back together, retract legs to chest. This is on repetition.

Move #2

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. Alternate for one repetition

MOVE #2: TOE TOUCHES Begin by planting feet flat slightly... Read More

MOVE #2: 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. Alternate for one repetition

MOve #3

Back & Forth

First position hands on other side of the body directly beneath the shoulders, contract the core (trunk), draw knees to chest, fluidly begin drawing knees beneath the body through a full range of motion until feet are in front of the body, ending with hands underneath the shoulders, legs fully extended, balancing on the tips of the toes. Reverse movement. This is one repetition.

MOVE #3: BACK & FORTH First position hands on other side... Read More

MOVE #3: BACK & FORTH

First position hands on other side of the body directly beneath the shoulders, contract the core (trunk), draw knees to chest, fluidly begin drawing knees beneath the body through a full range of motion until feet are in front of the body, ending with hands underneath the shoulders, legs fully extended, balancing on the tips of the toes. Reverse movement. This is one repetition.

Move #4

Up & Downs

Start by standing neutral, lower the body utilizing a standard squat technique, contract the core (trunk), reach down with both hands until they are planted firmly on either side of the body, fully extend elbows. Extend legs, draw knees to the chest, plant feet flat beneath the body, and explosively thrust upward back into the upright neutral position. This is one repetition.

MOVE #4: UP & DOWNS Start by standing neutral, lower the... Read More

MOVE #4: UP & DOWNS

Start by standing neutral, lower the body utilizing a standard squat technique, contract the core ( trunk), reach down with both hands until they are planted firmly on either side of the body, fully extend elbows. Extend legs, draw knees to the chest, plant feet flat beneath the body, and explosively thrust upward back into the upright neutral position. This is one repetition.

Move #5

Smurf Jacks

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. This is one repetition.

MOVE #5: SMURF JACKS Begin by lowering the body, feet close... Read More

MOVE #5: SMURF JACKS

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. This is on repetition.

MOve #6

Gravity Push-Up’s

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. This is one repetition.

MOVE #6: GRAVITY PUSH-UP’S Start in a push-up position, hands slightly... Read More

MOVE #6: GRAVITY PUSH-UP’S

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. This is one repetition.

Move #7

Seated Up & Down

First sit back on the buttocks, balance with knees and foot away from the chest by contracting the core (trunk), palms together, widen legs 8in beyond shoulder width apart & return. This is one repetition.

MOVE #7: SEATED UP & DOWN First sit back on the... Read More

MOVE #7: SEATED UP & DOWN

First sit back on the buttocks, balance with knees and foot away from the chest by contracting the core (trunk), palms together, widen legs 8in beyond shoulder width apart & return. This is one repetition.

Move #8

Hello Dollies

For a diamond sign with the fingers, turn upside down, pace beneath the lower back & the upper buttocks, contract the core (trunk), place the chin onto the chest, with the legs close together, elevate legs 80 degrees, widen the legs 45 degrees & close them. This is one repetition.

MOVE #8: HELLO DOLLIES For a diamond sign with the fingers,... Read More

MOVE #8: HELLO DOLLIES

For a diamond sign with the fingers, turn upside down , pace beneath the lower back & the upper buttocks, contract the core (trunk), place the chin onto the chest, with the legs close together, elevate legs 80 degrees, widen the legs 45 degrees & close them. This is one repetition.

Move #9

Hello May West

Again, form a diamond sign... place hands behind the back upside down between the lower back & buttocks, place the chin onto the chest, contract the core (trunk), elevate & keep the legs 6in off the floor with legs closed, widen & close. This is one repetition.

MOVE #9: HELLO MAY WEST Again, form a diamond sign... place... Read More

MOVE #9: HELLO MAY WEST

Again, form a diamond sign... place hands behind the back upside down between the lower back & buttocks, place the chin onto the chest, contract the core (trunk), elevate & keep the legs 6in off the floor with legs closed, widen & close. This is one repetition.

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