5 Unique Bodyweight Exercises for Online Sessions

Workouts are limited at the moment to what clients have lying around the house which in most cases is not much.

Which means you’re limited to just giving out bodyweight movements because all clients have access to their own bodyweight. But at this point I bet the ideas for new bodyweight exercises are wearing thin.

Here are 5 exercises to keep you going.

You might already know them, but if you’re like me, you’ve forgotten more exercises than you can remember so it’s helpful to be reminded 🙂

Dive Bomber Push Ups

Start in a pike push up position, think downward dog. Bend elbows as you lower your head to ground and as body follows into upward dog. Bring your chest low to the ground in the transition. Then do the reverse to return to back to the start.

Bear Tap

Start in a ‘quad’ position on all fours. Engage your core first, then lift your knees to hover above the ground.

Try to keep hips still as you lift one hand and tap your opposite knee. Repeat on the other side.

Footgrabber Burpees

Start with a Basic Burpee, drop down and jump back into the push-up plank position. Now add the footgrabber drill by simultaneously taking one hand and and the opposite side foot off the floor, bring the knee up underneath and take the hand down to grab or tap the foot. Return the hand and foot back and do the same with the other hand and foot. Do a couple of these footgrabbers on each side before jumping your feet back in and completing the burpee jump. As always, get advanced clients to add a chest to floor push-up.

To make this into a nice Finisher workout I like to challenge my campers to a descending drill. Basically start with 20 footgrabbers per burpee, then 18 footgrabbers per burpee, then 16 footgrabbers, and so on until they reach 2 footgrabbers. With a mixed group get the advanced to start at 26, intermediates at 20 and beginners at 16 footgrabbers.

Stir The Pot

Sit in a Russian Twist position. Clasp hands and move in a stirring motion like stirring a giant pot while bracing abs.

Sea Turtles

Start in a prone superman on the ground. Keeping your arms straight, move them in a circular motion parallel to the ground back by your sides.

Squeeze your scapula muscles in this position. Simultaneously while your arms are moving, move the feet apart into an inverted ‘V’ shape squeezing the glutes. Return to the superman position and repeat.

What have you been doing?

Send me a link to an exercise you’ve been finding really good in your online sessions and I’ll add it to the list.

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.