Calisthenics with side-to-side or rotational trunk movement

C

cherbst

0
My workout is mostly bodyweight stuff, with dumbbells and therabands. I like to do calisthenic-type compound movement exercises in intervals with jogging in between. I've collected a fair number of these compound movement exercises, including dumbbell swings, mountain climbers, one-twos, squat thrust (& variations), jumping jacks, split shuffle, high-step jogging, etc. However, I've noticed that none of these involve any significant trunk movement except for front-to-back movement (like squat-thrusts and one-twos). The only similar exercise I know with different trunk movement is slalom jumps. Can anyone suggest any other intense cardio compound movement exercise that involves rotating the trunk or side-to-side trunk movements?

Thanks!
 
You might look into Tai Chi and Chi Gung. They use a lot of twisting movements. Swinging arms is one, it is more of a warm up exercise than an intense cardio type. One arm kettlebell press (you can do it with a dumbell or any other heavy object) is especially good. Maybe try just rapidly bending side to side, like a boxer avoiding a punch (shadow boxing?). If you do it with enough acceleration it should be pretty intense.
 
In addition to the above, you can also add wood choppers or explosive trunk twists into your routine. There's also russian twists. If you're looking for a full routine, Advanced Tae Bo has a lot of rotational work, and is an excellent cardio workout.
 
medicine ball wood choppers and sideways rotations.

same thing with the bands.

I also like to have clients do twisting uppercuts with dumbbells and a lunge-stepping backwards but with a twist (so that you're facing almost 180 degrees)

Wes
 
Thanks for all the suggestions. I think I'm starting to get some ideas that will help. Bands seem to be particularly good for rotational stuff because it's hard to get a kick out of weights on rotations because you're not actually lifting them, just moving them side-to-side. The russian twists are good, and I've added them to the strength side of my core workout. I tried adding lawn mowers in rapid side-to-side succession to the cardio/compound movement part of my workout, and they seem to be a pretty good fit. Probably wood choppers with bands and twisting uppercuts with dumbbells will also fit into the cardio/compound movement part, but I haven't tried yet.

dswithers: Do you have some experience with Tai Chi or Chi Gung? Do you have any recommendations about approaching either of these? I'm trying to get as much benefit (weight loss, overall health and functional strength) as possible from a pretty limited time investment, mostly from compound cardio movements -- not trying to bulk up, be a combat warrior, or zen master (yet).

Steve-O-68: Same questions for Tae Bo... Any recommendations for approaching it?

If anyone has cross-spectrum experience in several of the more specialized disciplines (yoga, tai chi, chi gung, tae bo, pilates, ???) and can make some very pointed suggestions, I'd appreciate it. So far, my workout is mostly basic calisthenics, and I like it well enough. I'm very space-constrained and time-constrained, since I live in a small house, have twin babies to watch out for, and have to travel periodically, so exercises that don't need much equipment (beyond dumbbells and bands and such) and can be done anywhere (including office, airports and hotels) are best for me. I'm very much out of shape (45 y.o., 250 lbs), but starting to make significant progress (lost 30 pounds, feel much stronger).

Thanks to all for your suggestions.
 
mogul squats...1 db overhead side bends (or 2)...jump lunges with torso rotation...alternate db press with lateral flexion...sledghammer swings...side bend presses
 
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