Burpees - I understand that these are favored among convicts in the California penal system due to the fact that one can get a total body workout with a minimum of space. Currently I don't do them, but these were my favorite exercise about 3 to 4 years ago. Start in a standing position with feet close together. Now, squat down and put the plams of your hands outside and slightly forward of your feet. With your weight supported by your hands, thrust your feet backward so that you are in the traditional "up position" for a standard pushup. Do a pushup and return to the up position. Immediately after the pushup, pull your feet up to your hands in one movement, and stand back up to the original position. This is one "rep". These will flat wear you out in short order, and are a good overall body conditioner. This exercise is great in that it challenges the lungs, coordination, balance, and muscular endurance. Breathing is the key, and you have to find your personal rhythm for this in order to progress with this movement. Try to do anywhere from 20 to 30 in the beginning. I used to do a "Twenty-up" workout with these for grins. Basically, you do a one rep set, then a two rep set, then three, then four, until you get to a twenty rep set for a total of 210 burpees. Sometimes it's easier to start with twenty and work your way down. Just keep the rests between sets to a minimum. Sweat city.
Bear crawls (my kids love these) - Find yourself some space. Now get down on all fours and walk around like a bear. Sounds easy, right? Do this for three to five minutes and see what you get out of it. Works the entire body. Good for a warm-up, too. Yes, you'll look like that kid from 'The Jungle Book', but this movement should not be overlooked.
Crab walk (but they hate these) - You're on all fours, but this time you're facing upwards. Very awkward, and much more of a challenge to your coordination than the bear crawls. Builds strength and endurance.
Crocodile walk - You're face down again. This time the object is to crawl along the floor with your torso as close to the floor as possible without touching. It's hard to describe the leg/foot and arm/hand positioning. Just plop down and figure out what works for you. Helps body control, and develops strength. With all of the crawling movements, just go until you feel fatigued. Track your progress by what distance you can cover. For instance, how many laps can you crawl around the mat or dojang? Set ever-increasing goals.
Lemon Squeezers - This used to be my favorite ab/torso strengthener, and I need to get back on them myself. Lie flat on your back with legs straight and arms extended above your head. Now, "jack knife" your body by raising your legs straight up, and crunching your stomach until your toes and fingers meet straight above your body. Legs and arms are straight throughout the movement. Imagine that you're squeezing a giant lemon with your body.
Neck nods - Here's an old boxer's trick to help build neck strength and endurance. The old-timers swear this will help you take a punch..give it a try. Lie flat on your back with legs straight, and hands at your side. Now "nod" your head until your chin touches your upper chest. Return your head to the mat, and repeat continously. Try to do 50 of these and see how you feel. For a harder challenge, nod for 50 reps, and then hold your head in the "up position" and begin turning your head from left to right at a slow but steady rate. Do these for 50. When you can nod for 100 you're getting some strength.
Lunges - Stand with feet close together. Now step forward with one leg into a deep lunge, and keep the other leg straight. Push yourself back up and repeat with the other leg. Be careful not to let your knee go farther than your toes on the leg that lunges forward. Lunges and hindu squats comprise my core movements for lower body strength and endurance. Don't overdo the lunges in the beginning unless your significant other doesn't mind helping you get off of the toilet (you think I'm joking...ha ha). Keep it to 10 each leg, and try to work yourself up to 20 to 30. I used to do 30 on each leg (total set of 60) with a 35 pound plate held at my chest. I need to get back there. Dumbbells are also good to add resistance when you start getting used to these.
Bootstrappers - Get yourself in a standard pushup position. Now walk your hands back until they are about 2 and a half feet in front of your toes (adjust accordingly for your body size). You are now in a "jack knife" position with legs straight. Now bend your knees until your butt touches your heels, arms are still straight. Straighten your legs and repeat continously. This is another good warm-up exercise for the legs, but also really helps strengthen the knees.
Exploding Star Jumps - Don't do these until your muscles and joints are warmed up pretty good. I recommend wearing athletic shoes and exercising on a somewhat soft surface (carpet or a mat). Slowly lower yourself into a full squatting position. Now explode upward and forward as high, hard and fast as you can. As your body reaches it's apex...extend your arms and legs into a "star" shape. Cushion your landing by flexing your knees, don't land with stiff legs. Jumping and extending not only develops power, but also challenges your coordination and body control. Go for quality, not quantity on these. Five to ten is plenty.
Hello Dollies – Lay on your back with your stomach facing up. You can put your hands under your butt or not depending on how difficult you want this exercise to be (hands over head is more difficult). Then raise your feet to six inches off the ground. Now in a four count movement open your legs as far as you can without putting your feet on the ground. That is one. Then close your legs…two. Open them again…three. Close them again …four. Do 20 four counts and your tummy will be burning!
Flutter Kicks – Lay on your back as before with your hands under your butt or not. Raise your feet to six inches off the floor. Then raise one leg to 36 inches off the floor. Now alternate kicking one leg up and one leg down as though you were swimming. This is another four count exercise.
Iron Chair – This one is quite a bit of fun and at first seems to be quite easy to do. The general principle of this exercise is to lean against a wall with your back flat against that wall. Then lower your butt towards the floor until you create a 90 degree bend in your knees. Your thighs should be parallel to the floor. Then stretch your arms straight out in front of you. See how long you can sit there. This is a great alternative to the so called “time-out”.
Driving Mrs. Daisy – This is similar to the Iron Chair only now you get to hold something in your hands to simulate a steering wheel. We frequently used our M16 in the Army. However a bag of rice or some other 5lb object will work just fine.