See All Videos›

Bootcamp: 9-Minute Core Workout

Click here to to redeem your SparkPoints
  You will earn 3 SparkPoints
Click here for a printable version of this routine!

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

  • MARYANN333
    Hmm....it ended abruptly. - 5/4/2013 8:01:48 PM
    Report Inappropriate Comment
  • EDNASHUKIS
    I had some difficulties doing all of the challenges so I have identified that my core needs the most work and will readjust my fitness program with this in mind. I don't know if I will ever be able to life my butt. I can do it on my back but not sidewise, so I accept this challenge. - 5/4/2013 1:27:29 PM
    Report Inappropriate Comment
  • JMSA67
    I'm doing better. I did this twice. - 5/4/2013 9:27:57 AM
    Report Inappropriate Comment
  • EDNASHUKIS
    Yay Week one done. I did them all but still had to modify the last two some. However, I did lift my butt up a little bit, could never have done that before! - 4/27/2013 2:36:39 PM
    Report Inappropriate Comment
  • DREAMINMOTION
    Coach Nicole,
    Can you show modifications for people with neck problems? I modified by placing my hand on my chest. - 4/27/2013 10:21:23 AM
    Report Inappropriate Comment
  • CHINA25
    love it... it keeps motivated, great core and abs workout. day 7 done. - 4/19/2013 5:50:48 PM
    Report Inappropriate Comment
  • MADRILEY4
    I thought I had improved my physical and strength abilities over the last few months but this proved me wrong! I really have to work on strengthening my arms, wrists and legs :( oh well, something else to work on! - 4/18/2013 1:29:04 PM
    Report Inappropriate Comment
  • KATSUE98
    I'm so glad others were like me & unable to do the planks!! I thought I was unable to do a plank because of my disability but now I know I am in the norm!! Thanks fellow sparkers, we'll just keep pumpin out the fight in other departments! ;-)) - 4/9/2013 9:25:03 AM
    Report Inappropriate Comment
  • DANIE0677
    It said with dumbbells she never used dumbbells. Just the mat. - 4/4/2013 9:04:46 PM
    Report Inappropriate Comment
  • RICHIE1283
    Fantastic approach to getting those abbs working . Just hated at first but LOVE IT NOW
    - 4/4/2013 7:27:18 PM
    Report Inappropriate Comment
  • NESARIAN
    Love the challenges! - 4/4/2013 3:36:20 PM
    Report Inappropriate Comment
  • VCOOTS61
    Looks like a great workout that I will have to build up to. - 4/4/2013 2:11:13 PM
    Report Inappropriate Comment
  • GOODLIFE1983
    What if you have knee replacements? I have had both knees replaced and cannot get on my knees for any stretches. - 4/4/2013 1:52:57 PM
    Report Inappropriate Comment
  • GLORIAMAJDI
    I am in definite need of strengthening my core...this one is quite a challenge for me but I will keep doing it until I can master it! - 3/23/2013 9:54:04 PM
    Report Inappropriate Comment
  • HDALRY011
    whew. glad to know I wasn't the only one to struggle. I could NOT keep myself in plank position. I now think one of my new goals is to learn pure flexiblity. lol not so much the strength that is my problem... just the balance. which is sad, I know. but if we stick to it, we will be able to do it soon! Thank you nichole! :) - 3/2/2013 8:24:21 PM
    Report Inappropriate Comment

Related Content

Browse More Videos


Sign up for a FREE SparkPeople account