My favorite boot camp exercises for fatloss are the ones that target the trouble zones that every woman complains about; the butt, legs, abs, and arms.
Here's my top 3 trouble zone boot camp exercises for women who are serious about getting results fast.
1. Weighted burpess with leg extensions
This evil exercise targets every inch of your legs, your abs, and your glutes and is a more advanced version of a burpee. If you're a beginner or intermediate you may want to try it without weights or work on each component of the exercise individually before trying this version.
Start with feet shoulder width apart holding two 7-10 lb dumbbells at your sides. Crouch down into a deep squat so the weights touch the floor then kick your legs back into a pushup plank making sure the shoulders stay aligned over wrists. Contract the abs and squeeze the glutes to lift each leg up towards the ceiling. Make sure the legs stay very straight. After you lift each leg jump the feet back into the deep squat and contract the abs before jumping back up to standing. Repeat for 30 seconds.
2. Reverse lunge with dumbell curl and kick
This fun exercise really gets your heart rate going and works your legs, glutes, abs, and arms. Stand with feet hip width apart holding 5-12 lb dumbbells. Step the right foot back into a reverse lunge and curl the weights then raise back up to standing and kick the right leg to waist level or higher. As the leg comes down lower the weights back down to your sides. Repeat for 30 seconds on the right side then 30 seconds on the left side.
3. Plank walk out to pushup and renegade row
This is one of the toughest boot camp exercises around so if you're a beginner be sure to start with an more basic version before trying this. From a standing position bend over at the hips and walk the hands out until you're in a pushup position. Keep the abs tight as you lower into a pushup. Raise back up then grab an 8lb weight (that you've placed within reach before starting) and perform a dumbbell row on each side then walk the hands back up until you're standing again. Take youre time with this exercise and keep the abs tight to protect the shoulders and back. Repeat for 30 seconds.
After one round of each exercise rest for 60 seconds then repeat 3 more times for 4 total rounds.
Check out more killer boot camp exercises and workouts that burn tons of fat at the free workouts blog.
My favorite boot camp exercises for fatloss are the ones that target the trouble zones that every woman complains about; the butt, legs, abs, and arms.
Here's my top 3 trouble zone boot camp exercises for women who are serious about getting results fast.
1. Weighted burpess with leg extensions
This evil exercise targets every inch of your legs, your abs, and your glutes and is a more advanced version of a burpee. If you're a beginner or intermediate you may want to try it without weights or work on each component of the exercise individually before trying this version.
Start with feet shoulder width apart holding two 7-10 lb dumbbells at your sides. Crouch down into a deep squat so the weights touch the floor then kick your legs back into a pushup plank making sure the shoulders stay aligned over wrists. Contract the abs and squeeze the glutes to lift each leg up towards the ceiling. Make sure the legs stay very straight. After you lift each leg jump the feet back into the deep squat and contract the abs before jumping back up to standing. Repeat for 30 seconds.
2. Reverse lunge with dumbell curl and kick
This fun exercise really gets your heart rate going and works your legs, glutes, abs, and arms. Stand with feet hip width apart holding 5-12 lb dumbbells. Step the right foot back into a reverse lunge and curl the weights then raise back up to standing and kick the right leg to waist level or higher. As the leg comes down lower the weights back down to your sides. Repeat for 30 seconds on the right side then 30 seconds on the left side.
3. Plank walk out to pushup and renegade row
This is one of the toughest boot camp exercises around so if you're a beginner be sure to start with an more basic version before trying this. From a standing position bend over at the hips and walk the hands out until you're in a pushup position. Keep the abs tight as you lower into a pushup. Raise back up then grab an 8lb weight (that you've placed within reach before starting) and perform a dumbbell row on each side then walk the hands back up until you're standing again. Take youre time with this exercise and keep the abs tight to protect the shoulders and back. Repeat for 30 seconds.
After one round of each exercise rest for 60 seconds then repeat 3 more times for 4 total rounds.
Check out more killer boot camp exercises and workouts that burn tons of fat at the free workouts blog.