Fitness Articles

Printable Workout: Day 7 Bootcamp

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This is the printable version of our Bootcamp Day 7 Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Climbing a Rope Crunches

12 reps

Lie on your back with your lower back flat to the floor, legs extended in line with the hips, ankles crossed, and arms reaching up in line with the shoulders.

Exhale and engage the abs to lift your shoulder blades off the mat as you reach your right hand up and to the left as if climbing a rope up.

Inhale and lower back down to the starting position.

Exhale and engage the abs to lift your shoulder blades off the mat as you reach your left hand up and to the right as if grabbing a rope and climbing higher.

Inhale and lower back down to complete one rep.













Bicycle Crunches

10 slow reps, 8 fast reps

Lie on your back with your abs engaged, legs in tabletop (knees bent in line with the hips, shins parallel to the floor), hands behind the head for light support.

Exhale and crunch up, twisting from the waist to bring your right elbow towards your left knee as your opposite leg extends.

Inhale and return to center, keeping shoulder blades lifted.

Exhale switch sides to complete one rep.


















Toe Touch Crunches

8 reps

Lie on your back with abs engaged, left foot flat on the floor (and left knee bent), right leg extended up in line with the hip, right hand behind the head and neck, and left arm extended up in line with the shoulder.

Exhale and engage the abs to lift the shoulder blades from the mat as you reach your left hand towards your right toes.

Inhale and lower your shoulder blades back down as your lower your right leg towards the floor (as far as you can without arching your back), and your right arm overhead to complete one rep.

Finish all reps on this side before switching.


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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

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