Fatloss Toning Bootcamp Workout

The fatloss toning bootcamp workout is a versatile workout that burns tons of fat and calories and targets your core, arms, legs, and glutes.

Most of the exercises can be performed with various types of equipment so you can modify it to your needs and preferences. I use a medicine ball and sandbell for most of the exercises.

Warm up with stair climbing intervals for 2 minutes. Alternate between double steps then running up single steps (always single steps on the way down).

Continue with 60 seconds of each of the next four exercises switching half way on single sided moves.

No rest between exercises. After one circuit rest for 30 seconds then repeat. Finish up with 2 sets 10-15 stability ball rollouts.

Exercise
Stair Climbing (double step)
1. Start at the bottom of the stairs and step up two steps at a time.
2. Repeat for the recommended steps or time.



fatloss toning bootcamp tips:
Any stairs or steps will do. If you don't have stairs then alternate 60 seconds of walking lunges with 60 seconds of squats.
Sets RepsWeight/
Resistance
TempoTime
 
Half Moon Snatch
1. Start by placing a sandbag to the outside of one of your legs. Reach down with your legs semi-straight and grab the bag.
2. Extend your legs and lift the sandbag up and over the top of your head keeping your arms semi-straight as you lift.
3. Bring the sandbag up and over your head and place the bag back down on the opposite side.
4. Repeat this movement back and forth for the desired repetitions.

fatloss toning bootcamp tips:
Use a medicine ball or sandbell for this exercise. Be sure to contract the abs as you lift the weight off the floor and overhead.
Sets RepsWeight/
Resistance
TempoTime
 
Windmill
Start Position: Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to touch the floor with the free hand.
While holding one kettleball overhead continue to raise and lower your body.
Continue for the desired repetitions and repeat with the other arm.

fatloss toning bootcamp tips:
Be sure to point one toe out and push the opposite hip out as you reach for the floor. Look straight ahead and not down.
Sets RepsWeight/
Resistance
TempoTime
 
High Pulls
1. Start by grabbing the ends of the bag in a squatted position.
2. Proceed to stand up and pull the bag up with you so that it ends up at shoulder height in front of you.
3. Try to keep your elbows level with or above the bag during the movement.
4. Return to the starting position and repeat for the desired repetitions.

fatloss toning bootcamp tips:
Use any weight and be sure to squat deep and keep the butt back and down. Stick elbows out to the side as the weight comes up to face level.
Sets RepsWeight/
Resistance
TempoTime
 
Seated Russian Twist
Sit on your butt and suspend your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground.
Repeat for the prescribed number of repetitions.


fatloss toning bootcamp tips:
Use any weight for this exercise and move quickly from side to side.
Sets RepsWeight/
Resistance
TempoTime
 
3 point rollout on ball
1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.

fatloss toning bootcamp tips:
If this move is too advanced try forearms on the ball plank instead. If it's too easy slow it way down and hold for 1 second in the extended position before rolling back in.
Sets RepsWeight/
Resistance
TempoTime
 
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