Hey MM. I teach a preparation course for people who want to get into the police force where I live, and it’s basically a Boot Camp - type deal. I’ve found that the basics work best, but it is all in the way that you combine them. The basics work well simply because they do not require a high degree of coordination/learning time, and are generally quite effective. And if you combine them in the right way, you can get one hell of a workout. I took some ideas from John Davies’ work and adapted them to this course. Here are a few of the basic exercises I always include:
1.) Skipping (with rope)…I use this as a warm-up and active rest period. Most people can skip, and you can build in variations (one foot, side to side, double skips, etc) as the class progresses.
2.) The Squat Thrust (aka burpees). To do these you start standing, bend at the knees and place your hands just in front of your feet. From there, shoot your legs back so that you’re in pushup position (ensure straight back!). Then dynamically reverse the motion, bringing feet to hands and stand up again. These are very hard if done quickly and with a jump at the end of each.
3.)Walking lunges - very hard, especially if done in a pre-exhausted state (right after squat thrusts or another leg exercise)
4.) Pushups (you know these)…you call out the count (down, up), and mix in pauses at bottom for certain lengths of time.
5.) Get-ups (great after pushups)…start with only toes and elbows/forearms touching the floor (almost like a pushup position). From here, get up on both hands as fast as you can, then back down to your elbows. Alternate which hand goes up first, or do a certain # of reps with one side then the other. Try doing 8 get-ups per side after going to failure on pushups…brutal!
5.) The “T”. This is a static oblique exercise that I learned from a pilates junkie. Basically, you’re going to be forming a “t” with your body and arms by propping yourself up on one arm and the outside of that same side foot (follow me?). both arms are straight out to your sides, one hand is supporting you on the floor, with the side of your lower foot anchoring you. Keep your body as straight as possible, and make it more difficult by adding a dumbbell.
6.) Star Jumps. Touch toes by bending at the knees and hips, then jump upwards as fast and as high as you can. Do 20 of these after 15 squat thrusts and follow with walking lunges = death.
7.) Punch Lunge. Hold a moderate dumbbell (15 to 25 pounds) in both hands. As you lunge forward, “punch” the db straight out in front of you at shoulder height, then pull it back in to your chest as you push back out of the lunge. Switch legs and repeat…the more reps, the more burn in the shoulders.
8.) Double Crunch. This is basically a crunch and reverse crunch combined (as movement at the shoulders and hips simultaneously increases ab contraction). Do it with slightly bent legs, and touch the floor lightly with each rep. Hold a dumbbell at arm’s length and extend towards feet to make it tougher.
So there you are...I've got a ton more exercises and wicked ways to combine them if you want to know more (just didn't want to make my post too long!). Let me know if you want more info and I'll post it...Ps you better be in good shape cause every one of your students will want to beat you!