The 24 Hour Fitness Blog

Core & More

by ScottG. on November 14, 2012

I'm still going to the bootcamps offered at our Santee Sport location. I wanted to share some of the exercises we did last night because they really kicked my butt and hit multiple muscles at the same time (your core is going to burn!). 

Another benefit is these exercises require very little equipment so they can be done anywhere. For more info about boot camps, check out these previous blog posts:  Boot Camp 101 and Boot Camp - Santee, CA.





Focuses on: core, legs, glutes and shoulders
Equipment: floor mat, weight plate

How to do it:

  • Place a mat on the basketball court or group exercise floor.
  • Place a weight plate on top of the mat. We used 25 and 30# plates.
  • Bend down and place your hands on the weight plate.
  • Slide the mat across a basketball court or group exercise floor.
  • Turn around and return.
  • Repeat three times, resting as little as possible.

Focuses on: core, back, legs, glutes/hips and shoulders.
Equipment: a slam ball (preferred) or a medicine ball. A Slam Ball is like a medicine ball in that it's weighted. The difference is, a slam ball is soft or squishy so that it doesn't roll away from you as easily as a medicine ball.

How to do it:

  • Place a slam ball on the floor in front of you.
  • Squat down and pick up a slam ball (see image).
  • Lift the ball over your head and jump up off the floor.
  • As you're coming back down, contract your abs and slam the ball on the floor in front of you.
    NOTE: if using a medicine ball, be sure to throw it straight down so it doesn't bounce across the room. Also, it's going to bounce back so be ready to catch it so you don't slam ball your face!
  • Squat back into the starting position, grab the slam ball and continue.
  • Work up to three sets of 12.

Focuses on: core, chest and triceps
Equipment: Bosu ball

How to do it:

  • Place a Bosu ball on the floor in front of you.
  • With the hard side up, place your hands on either side of the Bosu ball and push into the starting position of a push up. You can drop down to your knees if needed.
  • Slowly lower yourself, counting to four before getting to the bottom.
  • At the bottom, hold for a count of two.
  • Then push yourself back up to the starting position.
  • Work up to three sets of 12.

Focuses on: core
Equipment: floor mat

How to do it:

  • Place a mat on the floor.
  • Start in a regular plank position - either hands or forearms on the mat.
  • Roll over on to one hand or forearm and hold for 30 or more seconds. You can drop your lower knee to the ground if needed.
  • Do three sets.