Welcome to Bootcamp Workouts
for Sexy Abs & A Killer Body
Day 4: Burn Belly Fat Bootcamp

Today's burn belly fat bootcamp workout includes faster paced cardio that burns tons of fat and calories. This is not your typical cardio workout so get ready to sweat!

Alternate between 20 seconds of ring touches and 10 seconds of rest for 2 minutes. Then alternate between 20 seconds of skipping with arm pumping and 10 seconds of rest for another two minutes.

Continue alternating with 1 minute of running and 2 minutes of walking for 9 minutes. Then alternate between 20 seconds of box drill with rings and 10 seconds of rest for four more minutes.

Cardio: You can add 20 minutes of moderate intensity cardio to this workout for increased fat burning but it's totally optional.

Stretch: Add 10 minutes of stretching at the end of your cardio to boost recovery and prevent injuries. This is optional but highly recommended on a day like today that was more high impact.


Exercise
3 Ring Touch Drill
1. Stand with feet slightly wider than hip-width apart with one hand in the first ring.
2. Jump forward by leaping with one foot and land in front of the second ring and place opposite hand in the second ring. The first two rings should be apart enough to make it challenging to reach the second ring.
3. Now leap to your left or right and shuffle once to reach the third ring and again place the opposite hand into the final ring.
4. Return to the starting position and repeat according to the prescribed number of repetitions.

Burn Belly Fat Bootcamp Tip:
Use yoga blocks, weights, or bands if you don't have cones or rings.
Sets Reps Weight/
Resistance
 
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Burn Belly Fat Bootcamp Tip:
You can modify this exercise to make it easier by taking out the jump. You can also make it harder by adding a pushup.
Sets Reps Weight/
Resistance
 
Running


Burn Belly Fat Bootcamp Tip
Run outdoors or on a treadmill. You can also use any cardio machine to do a sprint interval.
Sets Reps Weight/
Resistance
 
Walking


Burn Belly Fat Tip
Walk at moderate pace or if using a machine then slow down to a moderate speed but don't go too slow.
Sets Reps Weight/
Resistance
 
Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Repeat according to the prescribed number of repetitions.

Burn Belly Fat Bootcamp Tip
Use tape, yoga blocks, or bands to mark your jump spots. Keep it simple and stay light on your feet.
Sets Reps Weight/
Resistance
 

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