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Boot Camp Buns & Abs

Looking for a good calorie burn while toning your tummy? Do this circuit 2 times through all in under 15 minutes. Rest for 60 seconds in between each circuit. And don’t stop here, download our Ab Rehab Guide to fully restore your core!

We got this!

Glute Runner

Set Up: Stand on a yoga mat, feet together with your hands by your side.

Pick up your left foot and bend your knee so that it is at a 90 degree angle. Lean forward and bring your left leg up while keeping your knee at a 90 degree angle. As you lean forward, keep your stomach tight, ab muscles activated, and bring your left arm back as if you were running. Return to the starting position and then repeat!

Do 15 reps with your left leg bent then take a break and switch to your right leg!

Glute Pendelum

Set Up: Stand with your feet facing forward, shoulder width apart.

Place your hands on the floor about a foot and a half in front of your feet. Description: Keep your legs straight and your palms flat on the floor then kick your left leg out to the side. Bring your left leg back down and when your left foot touches the ground, kick your right leg out. Keep hopping from foot to foot, keeping your legs straight as you go!

Do 15 reps.

Plank Twist & Kick

Set Up: Start in a push up position, palms flat on the floor, legs straight and your abs engaged.

Lift your left arm and, as you bring your left hand to touch your head, twist your body to the left. Lift your right leg and kick it out toward your left. As you kick your leg and lift your hand, your whole body should turn as well, keeping all your weight on your right hand and left leg. Return to the push up position.  Modify by placing the bottom knee on the ground instead of kicking through.

Do 10 reps then switch sides.

Side Lunge & Abduct

Set Up: Begin standing with your feet facing forward, about 4 feet apart, in a straddle position.

Bend your right knee and lean over to your right side. As you shift your weight to the right, bend forward, keeping your core tight, and bend your right arm 90 degrees. Bounce slightly three times, then push upward, standing straight and picking up your right foot, bringing your left arm forward at the same time. Return to your starting position, bounce three times again and repeat the motion.

Do 10 reps and then switch sides.

Plank Ab Circle

Set Up: Being in a push up position, arms straight, legs straight and your core muscles firm.

Bend your left knee toward your stomach, keeping your entire body tight all the way down to your pointed toes! Pretend you are drawing a circle under your stomach with your knee. Every circle counts as one rep!

Do 15 reps, take a short break and then repeat with your right knee.

Screamer

Set Up: Stand with your feet facing forward, arms by your sides.

Lift your right knee to a 90 degree angle, toes pointed, and bring your left arm forward to a 90 degree angle as well. Straighten your right leg and reach it back as you lean forward and touch the floor in front of your with your right hand. Then, quickly stand up, bringing your knee upward back to the starting position as you hop upward.

Do 10 reps, take a quick break and then repeat on your opposite leg.

Advanced Screamer

Set Up: Stand with your feet facing forward, arms by your sides.

Lift your right knee to a 90 degree angle, toes pointed, and bring your left arm forward to a 90 degree angle as well. Straighten your right leg and reach it back as you lean forward. Extend your leg behind you so your body is in a “t” position. Then, quickly bring your knee upward back to the starting position as you hop upward and stand up.

Do 10 reps, take a break and then repeat on your opposite leg.

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