Weight Loss Boot Camp: Core Workout

Boot Camp Workout – Remember how you think of toughness when you see a military personal? Remember what sends that thought of toughness into your mind?

The training they must have undergone before qualifying to wear that uniform, right? I’d like you to think of such training now. Weight Loss Boot Camp is simply bringing most of the military exercises you know about to a friendlier environment.

The essence of a Weight Loss Boot Camp is to build strength and endurance. It involves a series of intense exercises that can be done for about 30 to 60 seconds each. Most of these exercises don’t require any equipment, and they can be done anywhere.


Read Also: 7 Best Abs Exercises to Get a Six-Pack Ab in 30 days.



How The Boot Camp Workout Operates

So many individuals all over the world wish to be slim fit and even skinny. It is, therefore, not surprising to have buildings designed for weight loss programs such as the gym house. The weight loss boot camp isn’t so different but also has a nutrition plan as part of its program.

If for a long time, you have been willing to lose weight but have failed, I suggest you register with one of such boot camps out there. You will get all the motivation you need, especially when you see people who used to be like you but have now accomplished their weight loss goals.

Once you choose to register with a particular boot camp, you will be asked what you intend to achieve and in what duration of time. This will help them design an appropriate workout plan and nutrition plan that will suit your needs.

You will also be assigned a coach that will help you monitor your progress. So, waste no further time, check out the weight loss boot camps around you, and register with the best there is.

The Boot Camp Program targets the following areas:

  • Back – exercises are designed to strengthen the muscle groups at the back.
  • Glutes– exercises such as squats and lunges are designed to strengthen the gluteal muscles.
  • Legs – our legs do a lot of work, carrying the body weight, among others; therefore, it is crucial to train them. So, boot camp programs are also designed to help strengthen the leg muscles.
  • Arms – if there is a need to strengthen the legs, then there is a need to strengthen the arms as they work together to coordinate the movement of the body. Several arm exercises are included in boot camp programs such as bicep curls and tricep kickbacks, which can be done with hand weights or weighted balls.
  • Core – here, we are looking at exercises that help lose belly fat while working on the abs, the waist, and other core muscles at the same time.


Boot Camp Core Workout

This involves a variety of exercises that challenge your stability, balance, and rotational strength in an attempt to build well-defined abs. The intended effect is not only to lose fat from your core areas but also to make you look attractive, i.e., leaving every portion in an appropriate shape.

The relevant exercises include:

1. Stability Ball Rollout



This exercise targets the stomach. To perform it, you have to be in a kneeling position with the stability ball in front of you.

Place your bent elbows on the ball and contract your abs to support your weight in your arms, and then roll the ball two inches forward and backward repeatedly.


2. Stability Ball Side Lift


This exercise targets the sides. It involves you sitting with your right hip on an exercise ball while extending your right leg forward and your left leg backward. You know you have to steady your feet against the wall, right? Or any other firm object.

It doesn’t end there, though. You also have to place your arms behind your head and lower your body sideways over the exercise ball. Lift your torso back up to the starting position, and you are good to go.

Complete one set on the right side and then repeat the steps on the left side.


3. Stability Ball Knee Tucks



Here, you will begin with a push-up plank position with your shins on a stability ball and your palms on the floor. In doing this, your body should form a straight line from the head to the heels.

While your back is still straight, contract your abs and pull the ball toward your chest by pulling your knees toward your chest. Pausing at intervals, straighten your legs to roll back to your starting position.


What will you find in a Boot Camp Workout Plan?

Before I continue, I want first to establish that weight loss demands 100% discipline. If you are not disciplined enough, you may not achieve your goals.

It’s not a time to start listening to your muscles cringing in pain; in fact, that is even a sign that you are making progress.

It is very advisable to develop and work with a daily workout plan to help accelerate your weight loss agenda, and the simpler, the better.

Still interested in becoming as skinny as ever? Then read on.


There are two major categories of exercises that can be found in a workout plan, and they are:

1. Cardio

This is the informal way of referring to cardiovascular exercises. Such exercises focus on burning calories. They could be in the form of intense training or highly intensive training; the one you choose depends on how many calories you wish to burn.

It also depends on the exercises you enjoy doing because having fun in the process will encourage you to be consistent. They include but are not limited to jogging, running, and the use of the elliptical machine.


2. Resistance Exercise

This category focuses on building muscles. Usually, when you perform exercises that help you lose weight, you are bound to lose some muscles too. Resistance exercise prevents that from happening and also helps you build muscles. The result? A nice body builds and very attractive too.

It involves mainly these three areas which you have to train per week: core – abs and back, upper body – arms and shoulders, total body workout.

Equipment needed here includes a stability ball, a resistance band, and two pairs of dumbbells – light and heavy. Each workout takes about 30 minutes.



Fitness Check

It is expedient that you confirm your fitness level before carrying out your workout plan, so please note the following:

  • If you haven’t exercised for a long time, start with a beginner weight loss plan.
  • An advanced workout plan is best if you have been exercising regularly for the past few months.
  • If you have a medical condition, endeavor to obtain approval from your doctor before commencing any exercise plan.
  • Warm-up for about 10 minutes before starting your workout and cool down/stretch afterward.



Remember that your weight loss plan is not complete if a diet plan is not included. All the same, go ahead and try out the core workout plan above, and as you know, I wish to know your progress as you practice.

Also, let me know if you need any help designing your weight loss diet plan, and I’ll be more than willing to help you out.

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