Welcome to Bootcamp Workouts
for Sexy Abs & A Killer Body
Day 3: Hot Abs Bootcamp

Today's hot abs bootcamp workout combines prone core work with dynamic lateral moves and upper body exercises that use your core to stabilize. So every move in this workout targets your core the way it was designed to function.

Warm-up alternating between 20 seconds of walk overs and 10 seconds of arm swings for 2 minutes total with zero rest!

Continue alternating between 20 seconds of lateral hurdle jumps and 10 seconds of walking in place for 2 minutes. This entire warm-up takes 4 minutes and is mandatory. It will help you burn more calories and get through the rest of your workout so try not to skip it.

Workout: Alternate between 30 seconds of lateral lunges 30 seconds of bent over band rows and 30 seconds of rest then repeat two more times. Do the same with standing press and mountain climbers. Then with side kicks and belly blasters. Be sure you complete 3 total rounds of all supersets.

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

Stretch: You can add 20 minutes of stretching at the end of your bootcamp workout or at the end of both bootcamp and cardio workouts to boost recovery but again it's totally optional.


Exercise
Lateral Walk Overs
1. Stand with feet hip-width apart and with the bar to your left or right. Hands and arms should be behind your head.
2. Step over the bar with the closest foot to desired direction (left or right) using a feet together - feet apart motion. Set up bars 18” apart. You can set up as many bars as you’d like. The bars should be 12” or higher. Keep hips and shoulders squared throughout movement.
3. Repeat in opposite direction according to prescribed repetitions.

Hot Abs Bootcamp Workout Tip:
Use steps, stools, or crates if you don't have these bars.
Sets Reps Weight/
Resistance
 
Small Arm Circle Swings
1. Start by holding your arms out to the side at shoulder height.
2. Swing your arms in a small circular rotation.
3. Continue for the recommended time and then repeat going the opposite direction.

Hot Abs Bootcamp Workout Tip:
Sets Reps Weight/
Resistance
 
Lateral Small Hurdle Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the first hurdle.
2. Hop to the right using both feet over each hurdle.
3. When you reach the last hurdle, keep the body facing in the same direction and hop back to the start point.
4. Repeat according to the prescribed number of repetitions.

Hot Abs Bootcamp Workout Tip:
Use tape or resistance bands or cones or yoga blocks to create the same setup.
Sets Reps Weight/
Resistance
 
Walking Lateral DB Lunge
1. Holding one dumbell between your legs take left foot and step 2-3 feet out to the left side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.
3) Pushing off lunging foot, return to start position.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.
5) Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.


Hot Abs Bootcamp Workout Tip:
Use challenging weight and if you're short on space then try two lunges to the right then two to the left and continue like this for the 30 seconds.
Sets Reps Weight/
Resistance
 
45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.



Hot Abs Bootcamp Workout Tip:
Increase the challenge by alternating stepping back with each foot.
Sets Reps Weight/
Resistance
 
Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.

Hot Abs Bootcamp Workout Tip:
Increase the intensity by alternating stepping forward. Your abs will have to work harder this way.
Sets Reps Weight/
Resistance
 
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Hot Abs Bootcamp Workout Tip:
Start slow then progress to a faster tempo as you build endurance.
Sets Reps Weight/
Resistance
 
Lateral Kick with bar
1. Stand with your feet shoulder width apart. Hold onto a stationary object with one hand.
2. Raise the opposite foot off the ground and kick laterally out to the side.
3. Keep the leg and foot elevated and repeat according to the prescribed repetitions.
4. Repeat with the other leg.

Hot Abs Bootcamp Workout Tip:
Do front kicks if those work better for you.
Sets Reps Weight/
Resistance
 
Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Hot Abs Bootcamp Workout Tip:
Keep abs contracted to protect the back. Increase the intensity by jumping feet apart then back together between reps.
Sets Reps Weight/
Resistance
 

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