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Welcome to Bootcamp Workouts
for Sexy Abs & A Killer Body
Day 1: Sexy Abs Bootcamp

Today's sexy abs bootcamp workout will help you burn 9 times more fat with tabata style cardio intervals and total body exercises that burn strengthen and tone your entire body.

If you're not familiar with tabata style intervals then check out the tabata protocol guide to learn how to do add these to any workout for maximum fatloss.

Warm-up: Alternate between 20 seconds of butt kicks and 10 seconds of arms circles for 2 minutes total with zero rest! Continue alternating between 20 seconds of jumping jacks and 10 seconds of walking in place for 2 minutes. The 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 don't skip it!!!

Workout: Perform 30 seconds of band lunges then 30 seconds of ball squats then rest 30 seconds. After your first superset including the rest periods repeat two more times. Do the same for rows and presses for 3 total supersets. Then do the same with jacks and knee-ins for 3 total 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 strength or at the end of both strength and cardio to boost recovery but again it's totally optional.

Butt Kick
Start with a light jog
Pull the heel of the lower leg up to and bounce off the butt.
Your knee should come forward and up during the movement.

Sexy Abs Bootcamp Workout Tip:
You can march in place if you can't handle the run in place but be sure to work up to doing this!
Sets RepsWeight/
Across Body Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion until warm or until recommended time is met.

Sexy Abs Bootcamp Workout Tip:
Tuck fingertips into palm of hand and perform this exercise with palms facing up to realign the shoulders, upper back, and neck.
Sets RepsWeight/
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.

WSexy Abs Bootcamp Workout Tip:
If jacks are too much try the same arm motion but with side to side steps instead until you build endurance.
Sets RepsWeight/
Stationary Lunge with Fit Band
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.

Sexy Abs Bootcamp Workout Tip:
Keep abs contracted, front knee aligned above front heel at all times Press through the front heel to raise back up.
Sets RepsWeight/
Squat and Press with medicine ball
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.

Sexy Abs Bootcamp Workout Tip:
Do this exercise quickly and be sure to touch the floor with the ball or weight then swing all the way up quickly.
Sets RepsWeight/
Standing Alternating Bent Over Row
1. Start by holding a dumbell in each hand at waist level.
2. Bend forward keeping your back flat until you reach a 45 degree angle.
3. Pull one dumbell up towards your waist and then repeat with the other dumbell.
4. Continue according to the prescribed number of repetitions.

Sexy Abs Bootcamp Workout Tip:
Take one foot back into a lunge position if you have low back tighteness.
Sets RepsWeight/
Alternating DB Chest Press on Ball
1. Start by lying on your back on the ball. Hold a dumbell in each hand with your elbows out.
2. Contract your abdominals to maintain stability and once you are stabilized alternate and press one dumbell up above your chest. Then press the other dumbell.
3. Continue for the required number of repetitions.

Sexy Abs Bootcamp Workout Tip:
Be sure to rest head and shoulders on the ball and alternate quickly but with good form.
Sets RepsWeight/
Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

Sexy Abs Bootcamp Workout Tip:
Try side to side squats if jump squats are too much but work up to these if you want to really burn fat.
Sets RepsWeight/
Stability Ball Pull In
1. Roll out onto ball in a prone position. The ball should be under your shins.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your knees in towards your chest.
3. Remember to keep your trunk parallel with the floor.
4. Now extend them back to a parallel position. Repeat until the number of repetitions is met. No sagging of the hips.

Sexy Abs Bootcamp Workout Tip:
Keep the abs contracted and stablilize the body after every tuck. Make sure hands are below shoulders at all times. Work on holding a plank if this is too tough then add tucks as you get stronger.
Sets RepsWeight/

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