Bootcamp: 9-Minute Core Workout

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About this Workout
This workout is part of SparkPeople's 7-Day Bootcamp Workout plan. Coach Nicole has created an easy-to-follow core workout that you can do anywhere without any equipment. These targeted exercises (plus stretches) will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 9 minutes
  • Equipment: Mat (optional)
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Abs, obliques, lower back, hips
  • Fitness Level: Beginner to advanced
  • Impact: No impact
  • Safety Precautions: When lying on your back, keep your back flat on the mat without letting it arch up.

Member Comments

  • Short but effective as you can feel the burn - 6/6/2015 7:48:45 PM
  • This was a good one for me as I can't do Supermans at all. I can barely lift my head. - 6/4/2015 10:08:17 PM
  • the superman and planks are very difficult for me. Not my core, but my shoulder and my lower back My insides feeling like they're being crushed when I do the superman :/ It must because all my weight is in my stomach or I am not doing it right. I'm going to have to look this up a bit more. - 5/24/2015 11:03:08 AM
  • I tried to do this video this morning and there was a commercial at the beginning that kept freezing up. I eventually gave up and did the printed version instead - fortunately I have done this one before so I was familiar with the moves. I know that Spark People is a free site and dependent on advertising but lately I feel that the popups, commercials and sponsored content are overtaking the legitimate information. - 4/16/2015 2:06:22 PM
  • Finished week 1 Day 7 and I am so happy I pulled through the first week. The core exercises was very challenging and I do feel a change in my body. I did 45 minutes of cardio today - 4/7/2015 8:00:29 PM
  • This is definitely the hardest for me. But why isn't today 10 minutes when we have no cardio required. Still have to do another video to keep streak going, - 1/14/2015 10:27:16 PM
  • That was the toughest of all for me to do - 1/7/2015 10:46:10 PM
  • Yeah, I am finished. Week 4 Day 7 done. Walked 40 laps around the playground.
    Hope everyone had a wonderful Friday and has a fantastic weekend tool - 9/5/2014 10:40:38 PM
  • YEAH!!!! I made it through Week 1. Now on to Week 2 tomorrow. - 9/4/2014 1:12:54 PM
  • Week 2 day7 and I feel great! - 9/4/2014 8:41:48 AM
  • Week 2 day7 and I feel great! - 9/4/2014 8:41:31 AM
  • This may seem silly, but I wanted to comment on how refreshing it is to see a fitness video where the person (Nicole) wears modest clothing. SO many videos I don't really want my husband in the room because the women wear tight and revealing clothes. Thanks for covering up! You look great, we don't need to see skin to see that! - 9/3/2014 4:48:54 PM
  • week 4, day 7 done!


    - 8/30/2014 6:25:07 AM
  • Week 3 day 7 done.
    Tomorrow starts Week 4. Yeah. - 8/29/2014 9:39:14 PM
  • Week 3, day 7 - done!

    Week 3, completed.

    Thanks Nicole :) - 8/23/2014 7:04:46 AM