Bootcamp exercises - share your list

[md3sign]

Here's my current list of exercises I mix and match for my bootcamp classes. There's a certain way I order them so one set of muscles is resting while the other is being worked, etc. The idea is to get as much variety as possible between workouts so clients don't get bored. Share your list of exercises so we can all pluck & pull to make our collective group classes more exciting. Ideally these exercises require very little equipment (if any).

2 Jumping Jacks
3 DB Overhead Squats
4 Mountain Climbers
5 Pushups
6 Cone Sprints
7 V-Ups
8 Bent Over DB Rows
9 DB Curl to Press
10 Crunch & Leg Tuck
11 Box Step Ups
12 Upright Band Rows
13 Suicides
14 DB Lunges
15 Jump Rope
16 Windmills
17Lying Twists
18 Bench Dips
19 Side Shuffle Suicides
20 Single Leg Calf Raises
21 Bird Dogs
22 Prisoner Squats
23 Stiff Legged Deadlifts
24 Steam Engines
25 Ladder Drills In-In-Out-Out
26 Front Squats
27 Jump Pullups
28 Wide DB Squats
29 Ladder Drills Ali Shuffle
30 Box Jumps
31 Ladder Drills Hop Scotch
32 Bicycle Crunches
33 Situps
34 Burpees

[md3sign]

None of these are secret (well, the order, combination, and overall periodization is) and everything can be found on ExRx.net, just wanted to see what others were doing with minimal equipment.

Bump for one more shot at community sharing.

[sparkleys]

This was linked a while ago to me on these forums: http://www.bodyrock.tv/

Lots of good exercises.

[GuinnessStrong]

Man I could give you so many but I'll be honest I'm lazy and don't want to type it all out. Youtube's just as good. Don't neglect your partner resisted lunges and sprints, etc. Those are killers. Every progression down and up for each exercise you already listed can be used as its own independent station. I've even had same station progression where they start with say a plank then a high plank ("push-up position") then push-up then say Spiderman push-up. There are dozens of ladder drills out there, too. Do you have a fence nearby? Carabiner the resistance bands to it and there you can do pull-overs, presses, flys, rows, anything you can think of really. Be creative!

[Keltron]

broom sticks work really well.

Pair people off and have them both hold the same broomstick parallel to the ground. Person A pulls the stick and person B across xyz distance. Now person B does the same back to the original spot.

You can also do the same thing w/pushing.

You can have each person pull then each person push
or you can have one person pull and then push back and then switch.

[md3sign]

Interesting ideas, but at what point do you start pair people off like this? There does need to be similarity in ability/fitness level for this to work well I think (really strong w/really strong, weaker w/weaker), but I could see this making the classes even more fun.

Keep in mind everything is 55 seconds and in reality with finishing up & getting to the next station most times it's 40-45 seconds of actual exercise, so the setup/put down has to be pretty quick on this.

There's also another problem to overcome when doing this circuit style: how do you go from single person exercises to a 2 person exercise without a person missing an exercise?

Let's say you have exercise A, B, C, D (the group exercise), and E. And person #1 and #2. So it goes something like this:

55 seconds: #1 A, #2 B
55 seconds: #1 B, #2 C
55 seconds: #1 C, #2 D?? doing the thing alone?
55 seconds: #1 D, #2 D again??
55 seconds: #1 E, #2 ??

See where the problem is?

[GuinnessStrong]

Interesting ideas, but at what point do you start pair people off like this? There does need to be similarity in ability/fitness level for this to work well I think (really strong w/really strong, weaker w/weaker), but I could see this making the classes even more fun.

Keep in mind everything is 55 seconds and in reality with finishing up & getting to the next station most times it's 40-45 seconds of actual exercise, so the setup/put down has to be pretty quick on this.

I only do pairs when I know I can trust the group I'm working with. Probably one month in when solidarity has developed and you have a clear picture of not only fitness levels but also who works well together. Always factor in your transition times. Partner resisted stuff I make pretty much half the class so there's no put-down pick-up just switching who's in the loop etc. That can take 20 seconds in itself so I'll say partner 1 running partner 2 holding for 3 rounds with 10s rest between, then switch for the converse. Think of it like parachute runs. I had so much trouble with those damn things because people couldn't use velcro. I'm talking 45 seconds just to take it off hand it to another person who then straps it on. Never again will I not have that be a straight-set station rather than rotating the circuit. Limitless trial and error comes to play when dealing with groups.

Just saw your edit: Never include partner exercises unless you plan on having that entire circuit be them. For example with linked bands between two partners, Exercise 1: Row / Isometric Row, Exercise 2: Chest press / Isometric Chest Press, Exercise 3: Triceps kickback / Iso Row. Always alternating partners for 3 sets each of each part. No time lost.

[md3sign]

Alright, that makes more sense. Maybe I can have a "partner" class like every 4-5 classes, that way I can start developing groups? This also relies on an even number though, otherwise I have to jump in and be someone's partner the whole time. That has pros/cons as well.

[Gr8Wall]

This has turned into a pretty good thread and read!