Painfull exersises beside no equipment - not running?

My coach wants some for the guys because they never listen - can you give some plz (my coach is reeeeeeeeeeeally unnatural, and its a grade)
Swimming! :)
squats push up with stuff on back idk

plz
http://answers.yahoo.com/question/index;…
"> splits, press ups go until they hurt same with crunches, wall squats, run into a ful press up position and hold the position for as long as you can
WALL SITS!
crunches. after going on for 50. they hurt so freaking bad.
and lots of push ups.

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