10 Of The Best Boot Camp Exercises For More Fat Loss

it was Strength & Conditioning coach Phil Richards that taught me the lesson to have a large tool box of ideas, kit and exercises to challenge your team in each session. Here's 10 of my favourite exercises that get the best out of our members at Fat Burner Boot Camp in Walsall, Cannock and Sutton Coldfield where we help people who hate fitness but LOVE the results, fall in love with fitness and their bodies again.

1. 400m Sprints

Fat Burner Boot Camp / Via fatburnerbootcamp.com

Set out a 400m track. Sprint around it as fast as you can possibly go.

The first one-five back, don't have to go again.

Repeat until only one-five people are left.

You read that right,,, if you are last getting back, you go again after a few minutes break.

2. Push ups

Fat Burner Boot Camp / Via fatburnerbootcamp.com

I prefer this exercise over the bench press purely because it hits more of the core. and for the average weight my members can push, their own bodyweight or the addition of a weight vest of weight plate on their back is more than enough for the conditioning and fat loss we are concerned with.

3. Inverted Row

Fat Burner Boot Camp / Via fatburnerbootcamp.com

The opposite to the push up, is the horizontal row - shown above the inverted row.

Zoe in this picture used to be 61 inches BIGGER 5 months ago >> take a look here and see how she lost it using our walsall bootcamps <<

4. Beer Barrel Carry

Fat Burner Boot Camp / Via fatburnerbootcamp.com

Works your upper back and core superbly well.

Minus the beer.

To hit the glutes for a stronger and perked bum and to eliminate the hunch rounded shoulders look and to lift up your breasts for flaunt-able tits, carry a beer barrel loaded with weight, for time.

5. The Plank

Fat Burner Boot Camp / Via fatburnerbootcamp.com

This simple, yet done correctly, POWERFUL exercise as been responsible for achieving tight and toned flat abs for our moms at Fat Burner Boot Camp post-pregnancy.

Many people just hold their weight from the floor, or oftentimes compress their lower back leading to back pain during the plank -- the way we teach the plank at our bootcamps, is for intensity for 10-12 seconds focusing on exhaling during the hold.

6. Boxing

Fat Burner Boot Camp / Via fatburnerbootcamp.com

The ultimate stress-buster - we use boxing to de-stress our members at FBBC.

And if you don't know this already, the stress hormone cortisol is directly related to belly fat so you can keep doing sit ups until the cows come home, if you aren't eliminating stress from your life, you won't see them.

Another reason why our moms post pregnancy are seeing their abs again if due to the de-stressing workouts we perform at FBBC.

7. Bear Crawls

Fat Burner Boot Camp / Via fatburnerbootcamp.com

if you struggle to perform a pushup -- bear crawls are one of the single most effective ways to develop your upper body strength to perform better pushups as well as being a superb conditioner for fat loss.

8. Sled Pulls/ Prowler Push

Fat Burner Boot Camp / Via fatburnerbootcamp.com

The outdoor leg extension - sled pulls for time.

The outdoor leg press and all over total body conditioning piece of kit - prowler pushing for time.

9. Leopard Crawls

Fat Burner Boot Camp / Via fatburnerbootcamp.com

Leopard Crawls another option to develop upper body and core strength.

10. Bulgarian Split Squat

Fat Burner Boot Camp / Via fatburnerbootcamp.com

Any uni-lateral exercise where you use one limb instead of two is the perfect opportunity to overload the muscle when you don't have a lot of kit or weight. You will also notice you can lift more weight on one limb than you can on two. For example, my 1 rep max squat is 200kg. But I can uni-lateral lunge 115kg on one leg - therefore I should be able to squat 230kg on two legs right?..... Wrong, my 1 rep max squat is still 200kg...

So unilateral exercise allows me to overload the muscles to get more output and better results.

Perfect if you're in a field with little kit. You could just use a weight vest or kettle bell to increase the resistance.

For a spankable bottom like Marie's in the photo above, try the elevated foot Bulgarian split squat as shown in the photo.

Meet The UK's Most Loved Personal Trainer of the Year 2014 Paul Wilson

Fat Burner Boot Camp / Via fatburnerbootcamp.com