15 Bodyweight Exercises For Bootcamp Instructors

15 Bodyweight Exercises For Bootcamp Instructors

When you have fifty clients in front of you armed with nothing but their water bottles and yoga mats, you need to be able to get them fast fat loss results without any equipment.

Luckily, bodyweight exercises are perfect for melting the fat off your bootcamp clients.

Here are the three principles you need to follow to make sure that your exercise choices will burn the most calories and raise your clients’ metabolisms:

Full body – The more muscles you use, the more calories you will burn
From the ground to standing – How many calories you burn depends on the amount of work you do. Taking a body from laying down to a jump has the highest workload of any bodyweight exercise.
They are scalable – In a large group of clients, you will have all fitness levels represented. That means you need to be able to have variations of each movement that will suffice for beginners all the way to advanced trainees.

The first exercise that fits all three bodyweight exercise principles is the deck squat.

To perform a deck squat you start by standing tall, then sitting down and back until your glutes touch the ground, then rolling back with your legs folded to your chest. From this balled position you will roll towards your feet and quickly stand up with a full squat.

The second exercise that fits all three bodyweight exercise principles is the burpee.

To do a burpee you bend forward and squat down. Touch your hands on the ground just outside your feet. From the squat position, kick your feet backwards so you land in a pushup position. Once extended, just reverse the movement: Jump your feet in to the low squat position, lift your hands, and stand tall.

Here are 15 variations of the deck squat and burpee you can use with your bootcamp groups to burn lots of calories and keep your clients coming back for more:

Basic Deck Squat
Basic Burpee
One Legged Burpee
One legged deck squat (Also called a pistol squat)
Deck Squat To Jump
Burpee To Jump
Burpee with a pushup to a jump
Burpee to mountain climbers to a jump
Deck squat to jump to burpee
Deck squat to jump to burpee with pushup
Burpee with a pushup to a deck pistol squat (stand up on one leg)
Deck Squat to a long jump (for distance)
Burpee to a long jump (for distance)
Burpee to a turnaround jump (land facing opposite the way you started)
Deck Squat To low squat (roll into the low squat position and do the next rep without standing)

That’s it!

The variations are endless, but this list of fifteen bodyweight exercises will allow you to get started getting great results with your clients – today!

Luke Wold coaches a fitness and fat loss bootcamp in Carson City, NV.

His clients use a variety of training tools such as kettlebells, dumbbells, tires, medicine balls, and sandbags – but their favorites are all bodyweight drills.

You can view videos of these and other exercises on his youtube channel at Bootcamp Exercises.