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Dumbbells and weight plates aren\u2019t just for working big muscle groups like the legs, shoulders and back. The core also can benefit greatly from added resistance, even just light weights.<\/span><\/p>\nThat\u2019s the premise of this particular Six-Pack Boot Camp workout, which consists of five weighted exercises using whatever equipment you have available \u2014 a light dumbbell, a weight plate, a medicine ball or other small implement. And we\u2019re not just talking about typical ab exercises here. This routine incorporates a handful of moves you wouldn\u2019t necessarily think of for the abs and core, including specific variations of squats, lunges and deadlifts that bring more midsection focus.\u00a0<\/span><\/p>\nThis hard-hitting workout was designed by ISSA-certified trainer and former U.S. Marine Aneshea Shali, owner of Core Camp Challenge<\/span>\u00a0and creator of such other fitness programs as the Dirty 30 Challenge, 7 Day Fit Commit and Full Body Flex.\u00a0<\/span><\/p>\n\u201cThese exercises hit large muscle groups,\u201d Shali says, \u201cbut I\u2019d argue they\u2019re just as good for improving core strength and stability as any isolation exercise like planks.\u201d\u00a0<\/span><\/p>\nThe workout also prescribes a good dose of rotational torso work through Russian twists and woodchoppers (again, with added resistance). What you end up with is a full-body, multi-planar, highly functional routine that can fit into any program at any time.\u00a0<\/span><\/p>\nFull-Body Weighted Core Workout<\/b><\/h2>\n
Use whatever light-weight resistance you have available for this routine. A small weight plate (i.e., 5 or 10 pounds), a dumbbell or even a medicine ball are good options.\u00a0<\/span><\/p>\nPerform the below exercises as \u201cstraight sets\u201d (doing all sets of one exercise before moving on to the next), resting one minute between sets. If you\u2019d prefer to perform the exercises as a circuit (one set of each exercise consecutively), rest two minutes between rounds, doing three rounds total.<\/span><\/p>\n\n\n\nExercise<\/td>\n | Sets<\/td>\n | Reps<\/td>\n<\/tr>\n<\/thead>\n |
\n\nPlate-Hold Squat \t<\/td>\n | 3<\/td>\n | 15<\/td>\n<\/tr>\n |
\nRussian Twist\t\t<\/td>\n | 3<\/td>\n | 20 (per side)<\/td>\n<\/tr>\n |
\nLunge With Overhead Press \t<\/td>\n | 2-3\t<\/td>\n | 15 (per side)<\/td>\n<\/tr>\n |
\nOne-Leg Romanian Deadlift<\/td>\n | 3\t<\/td>\n | 15 (per side)<\/td>\n<\/tr>\n |
\nWoodchopper<\/td>\n | 2-3<\/td>\n | 20 (per side)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nExercise Descriptions and Tips<\/b><\/h2>\nPlate-Hold Squat<\/b>\u00a0<\/span><\/h3>\n |