Bodyweight Bootcamp exercises, please!

[FiddleFit]

Hi! Very quick question:

WHAT IS YOUR FAVOURITE, LOVE-TO-HATE, MUST-DO BOOTCAMP EXERCISE?

I'm instructing a 20min NO EQUIPMENT bootcamp class on Saturday morning, as part of a 2-hour Master Class at the YMCA (trying to show people all the Y has to offer). I need some excellent bodyweight resistance training exercises, such as tricep dips with a hip bridge. How do YOU like to work your upper body so that you get some cardio and resistance training, with no equipment? (Insanity comes to mind).

THANKS!!

 

[lioness]

Hi Sandra,

We used to do a move in boot camp that was called "super plank". You would start in a full plank position, then lower one arm to elbow, then the other arm to the elbow and then straighten one arm to the starting position and then the other arm. You just keep repeating that over and over.

Here is another one that also involves a plank position:
It's basically 30/5/30. 30 seconds in a side plank, 5 push ups, 30 seconds side plank (opposite side).

Those are the only bodyweight upper body exercises I can think of.

 

[FiddleFit]

Awesome, Jane, THANKS!!!

Anyone else?

 

[syzygy314]

Have you checked out fitmiss.tv and myomy.tv? They both do some great bodyweight workouts! Most of what I do with bodyweight work comes from those 2 sites. I also use a few from Bodyrock now and then, but I've gotten away from that one lately. Not sure what she's doing right now.

 

[Carmen829]

I like Plank with a Row, mountain climbers, inverted push ups (I think that's what their are called) Cathe does them in the PP DVD. Toes up on the step, arms directly under your shoulders, bend arms so that the top of your head is going towards the floor. Cede was showing modification sitting on step using dumbbells to work the same shoulder muscles.

Carmen.

 

[jldx2in2000]

I was going to suggest mountain climbers, pushups, and the "super plank" referred to above (although I have heard that called a "walking plank").

Good luck!

 

[jonahnah]

Plyo jack push ups. Shaun T does them at the end of Pure Cardio. Jack down and push up. (This is different from just doing a jack while at the bottom)

Plyo push ups--can be done on knees or toes. Just explode push off the floor w/ your hands. Really advanced: done on toes and your whole body leaves the floor (p90x style)

Switch kicks in bridge position (another Insanity move). While in crabwalk position, rapidly kick legs into air one at a time. Ab burner

Ski abs - Also from Insanity, starting from a plank, jump both feet toward each hand alternating sides.

In & out abs - Also from Insanity, start starting from a plank, jump both feet between hands and then back out again. Do not stand.

Did you want lower body ideas too or just upper body/abs?

 

[FiddleFit]

Thanks so much for your suggestions everyone! I used some of the suggestions and put together a kick-butt workout for this morning. It went fantastically well!

Cheers!