HomeWeight TrainingWeight Loss Boot Camp: Full Body Workout

Weight Loss Boot Camp: Full Body Workout

Weight Loss Exercise Bootcamp: Total Body WorkoutThis workout is part of the weight loss boot camp. Of course, you don’t have to do the boot camp to benefit from this total body workout. If you are completing the weight loss bootcamp, perform this workout once a week, if you’re not, then 2 to 3 times a week on non-consecutive days.

HOW TO GET STARTED

This workout is set up as a 20-minute circuit. Do each exercise for 40 seconds, with about 20 seconds’ rest in between. Repeat the circuit twice to maximise your weight-loss. For exercises that require dumbbells, opt for a weight at which you struggle to complete the last rep of your last set with perfect form. 

1. SEATED TRICEPS EXTENSION

AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS)

(see here for exercise instructions – Exercise Video)

2. STABILITY BALL LUNGE

AREAS TRAINED: FRONT OF THIGHT (QUDRICEPS) AND BACK OF THIGHS (HAMSTRINGS)

EXERCISE MOVEMENT: (Exercise Video)

  • Start by standing in front of a stability ball (back facing ball) and putting your left foot on top of the ball.
  • Contract your abdominal muscles (drawing your belly button in towards your spine), bend your right knee and lunge. The stability ball will roll backward and your shin will move across the ball. Focus on rolling the ball backward from your pelvis, not your foot.
  • Roll the ball to the starting position.
  • Repeat one set on the right leg before changing over to the left. 

TIP: Keep your right knee soft  (do not lock your standing knee).

3. STABILITY BALL BACK EXTENSION 

AREAS TRAINED: BACK (ERECTOR SPINAE) AND BOTTOM (GLUTES)

EXERCISE MOVEMENT: (Exercise Video)

  • Lie with on your tummy on a stability ball, place feet against a sturdy object (e.g. wall) and cross your arms across your chest.
  • Squeeze your glutes and raise your torso up until your body forms a straight line.
  • Hold briefly and with control lower back to starting position. Repeat

TIP: Keep your movements small and controlled. 

4. STABILITY BALL LYING TRICEPS EXTENSION

AREAS TRAINED: BACK OF UPPER ARMS (TRICPES)

EXERCISE MOVEMENT: (Exercise Video)

  • Grasp a dumbbell in each hand and lie with your upper back on a stability ball.
  • Raise your hips so that your body forms a straight line from knees to shoulders. Push your weight into your heels to keep your hips raised and glutes engaged during the move.
  • Extend your arms straight out above your head, and hold the dumbbells so that the palms of your hands are facing each other. This is your starting position.
  • Without moving your upper arms, slowly and with control bend your elbows, lowering the dumbbells until your forearms are beyond parallel to the floor.
  • Raise your arms back to starting position. Repeat.

TIP: If your elbows hurt, decrease the weight or the amount of repetitions. 

5. STABILITY BALL SINGLE LEG SQUAT 

AREAS TRAINED: FRONT OF THIGHS (QUADRICEPS), BACK OF THIGHS (HAMSTRINGS) AND BOTTOM (GLUTES)

EXERCISE MOVEMENT: (Exercise Video)

  • Place the stability ball against a wall, stand about a foot in front of it and rest your lower back against the ball, hands on hips.
  • Raise your right leg. This is your starting position
  • Squat down by bending left leg, gently rolling ball down the wall.
  • Rise up, returning to starting position. Repeat.
  • Complete one set on the same side before repeating on the other side.

TIP: Contract your abs to improve balance. 

6. CRUNCH WITH TOE TAP

AREAS TRAINED: STOMACH (RECTUS ABDOMINIS) AND DEEP STOMACH MUSCLES (TRANSVERSE ABDOMINIS)

EXERCISE MOVEMENT: 

  • Lie on your back with your knees bent.
  • Put your right foot in front your left knee and put both hands behind your head.
  • With control, raise your head and shoulders off the floor and simultaneously bring your knees to your chest.
  • Lower upper body back to the ground and lower legs until your left foot touches the floor.
  • Complete one set same side, before switching legs and completing set on other side.
7. TRICEP DUMBBELL KICKBACKS

AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS) 

EXERCISE MOVEMENT: (Exercise Video)

  • Grasp a dumbbell in your right hand and stand with your left leg in front of your right leg.
  • Lean forwards, bending from your waist, and support your weight in your front leg.
  • Bend your right elbow and bring the dumbbell by your side. This is your starting position.
  • Straighten your right arm and move it backwards, keeping your elbow in line with your body.
  • Slowly bend your elbow back, returning to the starting position.
  • Complete one set on the same side, before switching arms.

TIP: Don’t lock your elbow when extending your arm backwards. 

8. PULSING LUNGES

AREAS TRAINED: FRONT OF THIGHS (QUADRICEPS), BACK OF THIGHS (HAMSTRINGS) AND BOTTOM (GLUTES)

EXERCISE MOVEMENT: (Exercise Video)

  • Get into the lunge position (Take a large step forward with your right leg. Don’t let the knee of your front leg go past your toes).
  • Your back knee should be about 5cm above the floor. This is you starting position
  • Lower your knee to almost touch the floor. Then raise knee back to starting position. Repeat.
  • Complete one set on same side, then switch legs.

TIP:

  • Keep your hips straight, your upper body upright, and your tummy muscles tight.
  • Rest your hands on your hips to help you balance.
  • You should always have a bend in both knees.
9. SPIDERMAN

AREAS TRAINED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK (LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS) 

EXERCISE MOVEMENT: (Exercise Video)

  • Assume the standard push-up position, with your arms straight and hands underneath your shoulders.
  • Bend your right leg, swinging it out to the side to bring your knee towards your left elbow.
  • Return to the starting position and switch sides.
  • Alternate between your left and right sides. 

TIP: Quality is more important than quantity. If you struggle, do fewer repetitions.

Beginner Weight Loss Exercise PlanIntermediate Weight Loss Exercise PlanAdvanced Weight Loss Exercise Plan

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