Coss Marte - ConBody: The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope

CON BODY The Revolutionary Bodyweight Prison Boot Camp, Born from an Extraordinary Story of Hope Coss Marte with Brandon Sneed The author and publisher have provided this e-book to you for your personal use only. You may not make this e-book publicly available in any way. Copyright infringement is against the law. If you believe the copy of this e-book you are reading infringes on the authors copyright, please notify the publisher at: http://us.macmillanusa.com/piracy. To Jose Lallave, Pilo, Ivan Morillo, Joel Pena, Sultan Malik, and the whole ConBody teamand, of course, Mama, Patria Martinezfor your loyalty, for your hunger, and, most importantly, for your friendship that has led me through this incredible life.Run, run, Honey Bun!The guys on S-Block, watching me run I have so many people to thank for this book, for my life. Here are a few: My mom Patria Martinez, for going so far out of your way to visit me in prison, and for always making sure that I am OK.

My ConBody staff and trainersSultan Malik, Ray Acosta, Shane Ennover, Derek Dresher, Chris Kennedy, Serytta Wright for believing in me, and in this, and for pushing us to the next level and making ConBody something that I could scale. Catherine Hoke and Defy Ventures, and all your staff, for giving me a second chance in life. Elizabeth Lambos and Michael Mintz, for being great mentors, and for always being there to give me a helping hand. Scott Graulich, I wouldnt be able to do any of this without you. Jenn Shaw, for your help. Cathaniel, for being an incredible son, and the most righteous person I know.

My father Claudio, my brother Christopher, my sisters Claudia and Carolina, for being there for me not just financially when I needed you, but anytime for anything, and for still always asking if I need a helping hand. Michael and Lauren, my editors at St. Martins, and all the rest of the St. Martins team. My agent, Eric Lupfer at Fletcher & Co.

If I can go from a fat, dying drug kingpin at twenty-four to a healthy and successful entrepreneur a few years later, then cmontheres no fucking way you cant at least get in shape. If I can go from a fat, dying drug kingpin at twenty-four to a healthy and successful entrepreneur a few years later, then cmontheres no fucking way you cant at least get in shape.

The soul of ConBody is simple: Just do the time. Its hard, especially in the beginning, but there are lots of things that are much harder. Like knowing your kid is growing up with a mother or a father who isnt giving them his or her bestor maybe isnt even there at all. Or getting beaten by guards for looking at them in a way they didnt like. Or when, after they beat you, they write you up for fighting themand then throw you in solitary. We all do things that land us in prison, in one way or another, sometimes literally, sometimes metaphorically, sometimes both.

Everyone is human. Everyone makes mistakes. Hell, everyone commits crimes. Its just a matter of whether you get caught. Not that everyone is a drug kingpin, either, of course. But the point is, people make mistakes, and find themselves imprisoned, literally or figuratively, or both.

First, we have to realize that we did make mistakes. We did something we should not have done, perhaps repeatedly, and our prisons are the consequence of those actions. Second, we need an opportunity to grow from it. We need to be given the chance to change and to show the world that change is possible. Even for drug kingpins. What I want to do with this book is the same thing I want to do with ConBody all around the world: I want to teach you in a way that hopefully helps you learn lessons that took me a lot of pain and suffering to learn first.

This book is about more than fitness. It is about the things that lock us up, and the things we can do to be set free. Ive learned that getting locked up isnt actually the worst thing that can happen to us. The worst thing that can happen is learning what it takes to be free, and then not doing itnot living free when we could.

Ive been arrested more than a dozen times in my life. Ive done hard time twice.

Ive spent more time than I care to remember at Rikers Island. Ive been a millionaire and lost it all because I made those millions as a drug kingpin. Im thirty-one years old now, which is two years older than prison doctors once told me I would live. I am a father and a son and a brother and a friend. Im the creator of ConBody, the prison-style boot camp sweeping New York City and taking aim at the rest of the world. I developed it in prison five years ago, after finding ways to work out in my cell so that I could lose enough weight and become healthy enough to save my life.

If thats possible for me, its definitely possible for you. Thats what this book is about: Giving you a chance to see whats possible for yourself. Because now, in many different ways, ConBody is my chance to show the world what is possible.

This book will show you the ConBody workout and story, breaking down my journey in a way that helps you along yours. Ill show you how I got so unhealthy in the first place, which is a lot about how we all become so unhealthy. I went from a star high school soccer and baseball player to someone deathly overweight, all in just a few short years.

Ill show you the very basic, clumsy, awkward ways I got started on the way to losing weight. (Spoiler alert: When I started, I couldnt even do a push-up or a pull-up.) Ill show you what I did to lose seventy pounds in six months. Ill show you what I did to keep the weight off. And along the way, Ill break all the exercises down step by step, with pictures and notes showing what I did and when. These will appear in three separate Tiers: Tier 1, where I started Tier 2, where I ramped things up Tier 3, where I pushed myself as hard as I could Ill also mix in some workout games I learned, such as: Card Game: going through a whole deck of cards with each suit and value meaning different workouts 21 Down: a killer push-up game Prison Baseball: a series of kick-ass supersets And at the end, Ive compiled a three-month ConBody prison boot camp to get you started.

ConBody is designed for anyone and everyone, regardless of whatever shape you are in.

Whether youre so out of shape you are literally dying, like I was, or if youre in okay shape, but maybe less healthy than youd like to be and in need of a jolt. Or if you are already in great shape, but want a fresh new workout that is also ridiculously low maintenance. These workouts are all bodyweight exercises you can do anywhere, whether in a Manhattan apartment, or a hotel room on the roador, of course, if youre where I was when I first began, in a prison cell. The workouts outlined in this book are described exactly as those that I did in prison. Nothing fancy. No gimmicks.