Straight punches on a heavy bag, hard and fast, have been tough for me as well... I've seen many boxing trainers do heavy bag sprints so it made sense.
Really depends on what is easier/harder for you. On limited equipment, I'd say burpees, sprints, and dumbbell swings are all good.
Bear crawls, sand bag carries, sand bag cleans, sand bag drags or sled drags.
I've done a series of Tabata intervals using bodyweight squats, sandbag upright rows, sandbag curls, sandbag two hand tricep extensions, sit ups, and weighted push ups.
This was doing a full 4 minute tabata interval for each exercise.
The Tabata This program from Crossfit uses bodyweight squats, pull ups, sit ups, rows, and push ups.
You score it by counting your reps on everything but the rows for each 20 second interval and the score for each individual exercise is based on the lowest number of reps done during a single 20 second work cycle.
The rows are usually done on an aerodyne rower and you use the least amount of calories burned in an individual work cycle.
If you don't have a rower I was told by a Crossfit instructor to use a 45 lb bar and do an almost clean pull/row. Drop the bar below the knees and as you come up you drive your hips and pull the bar up high under your chin and lean way back.
squat thrust/tuck jumps (the burpee variation where you end each one with a max jump, bringing your knees up to your chest)
sit outs
sprawl, then shoot a double as fast as you can. Repeat.
Mountain climbers
Bungee pushes or pulls with a Lifeline PowerPushup device
Heavy bag clean and press
Crab walk
Bear crawl
When I do them, I try to include both total body exercises that blast the lungs and legs, as well as something that fries my upper body pushing and pulling muscles.
For sheer simplicity, do running on the spot without moving, with high knee lifting.
For a super intense burpee, do what I call a seven count flying pushup:
1.Drop so you are in squat, with hands on floor.
2.Shoot legs out into pushup position.
3.Lower into the bottom of the pushup.
4.Explode up so that you fly off the floor and you are fully airborne, your body parallel to the floor.When you come down, use your arms as shock absorbers and land in the bottom of the pushup position.
5.Push up to top of pushup.
6.Tuck legs back in to squat position.
7.Stand up.(This can also be made even more intense by jumping up and even double more intense by tucking knees up when you jump up.)
For sure it could, but not necessarily so.
In any case, you always warm up very well, no?
They are quite hard to do (the plyometric pushup part)
so you are not going to be able to do that many anyways. I feel that regardless of the activity, amount of warmup, what sport it is, how correctly you execute technique, etc., there will always be strains, twists, pulls, and various degrees of injury involved in any type of exercise or sport.There is not an athlete out there that has not injured himself in one way or another and we always return to the activity regardless.
The flying pushup adds a level of difficulty and power development to the burpees.They are very explosive.
Try them and choose to add them to your routine if you take to them naturally and if not, don't. There are infinite ways to increase difficulty in any workout.
Choose whatever feels best to you, but definitely push past your comfort zone.