Your At Home Ab Workout

I hope you had a great week last week. I was out of touch getting everything set and organized for the Skinny Jeans Transformation Challenge that started on Monday the 2nd. This group of 23 women are SUPER excited and I can’t wait to show you what they get Get flat abs at Booty Boot Campdone in the next 8 weeks.

In addition to their boot camp workouts, I give them quick but intense 20-30 minute workouts to do at home on their days away from camp. This is the one I’m giving them this week (in fact YOU are getting it before them). Print it out and give it a try.

If you are a real beginner (as in this is the first time you will be breaking a sweat in the last 3-6 months or more) only do each circuit 1 time. If you are intermediate, do each circuit 2 times, if you’ve been working out regularly and intensely for 6 months or more try it 3 times.

Print it up and do it 2-3 times this week.

Also, don’t forget to share this link on facebook so your friends can do it to!

Booty Boot Camp Warm-up: 50 reps of each move. Go through the circuit 2-3 times. Each time your feet move, count a rep.

Scissor Jacks (like a jumping jack except your feet move forward and back in a scissor movement instead of in and out)

High Knees

Jumping jacks

Easy alternating front kicks -50 reps total (25 on each leg)

 

Booty Boot Camp cardio/Full-body core Circuit (the best kind) –complete circuit 2-3 times

Mountain Jumper (two-foot mountain climber) -30 reps

Plank Twist -15 reps on each side

Floor jacks -30 reps (only count when feet come together)

Inch-worm -20 reps

 

Booty Boot Camp Pure Cardio: Jump rope 3 minutes stopping as little as possible.

 

Booty Boot Core Circuit – 2-3 sets

Scissor Kicks -50 reps

Bicycle Crunches -50 reps (total)

Flutter Kicks -50 reps (smaller, faster version of scissor kicks)

Creepy Crawler -30 reps

Booty Boot Camp cardio/Full-body core Circuit #2

Burpees -10 reps

Jack –Knifes -20 reps (don’t let your feet touch the ground until you’re done)

Mountain Climbers -50 reps (total)

Russian Twist (with weight for advanced) -30 reps (total)

Booty Boot Camp Pure Cardio: Jump rope 3 minutes stopping as little as possible, 3 rounds (so 9 minutes of jumping rope) with 30-60 seconds rest between rounds.

Descriptions:

Plank twist –Get in a plank position on your toes and forearms. Keeping your body straight and aligned, slowly twist to tap your right hip onto the floor, return to center, then twist to tap your left hip onto the floor. Return to center and repeat for reps

Floor jacks –You can be in push-up or plank position. Keep your hips low and flat and jack your feet open and closed just like in a standing jumping jack.

Creepy Crawler – Starting in a plank position, move your right knee out and around to make contact with your right elbow (so instead of just moving your leg in and out your are almost carving a big C) and return your leg to the start position. Repeat on the left side.  Your foot never touches the ground at the front of the movement, only at the back when you return to the start position.

 

I need to give this disclaimer: If you are new to exercise you should consult your doctor before starting this or any other exercise program. Also, exercise, while immensely beneficial, does naturally come with a risk of injury. Please make sure the area you use to workout is clear and free from objects that may cause injury and if at any time you feel a move is compromising your bodies physical soundness, you should stop immediately. Let’s be safe!