Fitness Articles

SparkPeople's New YOU Bootcamp Workouts

Get Fit with Our 7-Day Workout Program

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How much weight should I lift?
The answer is different for everyone. When strength training, you should use a weight that is challenging enough that you feel fatigued by the end of each set, but not so hard that you can't perform the exercise in good form. You might need to try out a few different weights to find out which works best for you. If you're newer, start with a low weight to master the exercise in good form.

What if I miss a day?
If you miss a day, you can move on to the next day or do two videos in one day. Think of the New YOU workout plan as a guideline, so if you mess up here and there, don't worry—just get back to it!

How can I track my workouts?
All the videos are searchable in SparkPeople's Fitness Tracker. Simply search for the video title or "Bootcamp" and you can track your workout and calories burned.

What if I can't do some of the exercises?
Most of the videos will give you ideas to modify your workouts. But if there's any reason you can't do a certain exercise, don't feel pressured to try it. You can modify it as instructed, decrease your range of motion, use less weight (or no weights), or just skip the exercise entirely. Be sure to listen to your body and work at your own pace.

When should I start?
You don't have to start on any particular day or week. The Bootcamp plan was designed to begin (Day 1) on a Sunday, so that you do less exercise (no extra cardio) on Saturday and Sunday. However, you can start Day 1 on any day of the week. Or if you'd rather, you can begin in the middle of a week, starting on a Tuesday with Day 3, for example. As long as you do the videos in order, you don't need to worry about which days you're doing them.

What if I have more questions or need support?
Join our New YOU Bootcamp SparkTeam to connect with other people who are following this workout plan. Post your goals, questions and more in the Team Message Boards to get almost instant feedback and support from our co-leaders and a group of others like you.


Overall, this Bootcamp will make sure you're targeting each of your major muscle groups in new ways. By doing a different workout each day, you'll have more fun and be more likely to stick with it! Here's to a healthier, happier and fitter NEW YOU!
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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • I will start with this tomorrow on March first I like these type of challange. - 2/28/2014 9:03:01 AM
  • I have done this New You Boot camp several times since it was first offered. Each time I do the 4 weeks I feel like I am totally back on track for fitness. This has helped me come back from numerous injuries. Thank you Coach Nicole and Spark People!!! - 1/7/2014 9:27:39 AM
  • I've been making my way through the bootcamp programs. I finished January Jumpstart and Spring into Shape. I look forward to this one because it uses the stability ball. These bootcamps have really helped me consistently exercise at least 10 minutes every day. - 3/10/2013 5:22:34 PM
  • Looks like the perfect thing to jump start me past this plateau I've hit. - 3/7/2013 11:22:38 AM
  • VILLA1977
    Hello I'm so happy I started the 28 boot camp 2 days ago I m going to do it. This is the time for me. - 3/7/2013 12:19:55 AM
  • these boot camps are a really great workout for when you only have a few minutes to workout!!! - 1/13/2013 2:11:15 PM
  • Love the detailed reminders to keep form. Wish I had done this boot camp as my first boot camp since I've learned so much about posture and correct technique this time around. - 11/28/2012 10:48:06 AM
  • well its monday morning and this workout won't load. what's going on? i did 5 of them last week and now i can't get anything to start. - 11/5/2012 7:22:19 AM
  • I'm going to be following this starting on Sunday, and until then I'm going to do my cardio. Just had a great trip where I worked out every day and it inspired me to get back on track. - 10/17/2012 10:05:46 PM
  • Coach Nicole, Was looking at the Boot Camp Video, What DVD should I buy to get these workouts? My monitor is small so I would like to see them on the big screen. Pls adv title to purchase. Thanks. - 4/12/2011 8:00:07 PM
  • Are these new or are they the same? - 1/24/2011 9:07:19 PM
  • Quick question-In following this program, do we need to do the strength training when it's scheduled? Or do we just follow the videos for each day? This takes the place of the strength training, right? - 9/5/2009 8:47:04 PM
  • TNT_BODY
    I do not have high speed internet at home. Is there anyway to download the videos to my computer so I can use them at home. I know the workouts are available in printed format but the videos really work better for me. - 3/29/2009 8:00:46 PM
  • GIRLFUNDY
    How do I begin the challenge, see the video to do, and Record what I have done? - 1/18/2009 6:14:24 PM
  • You must refer to the instructions on each video to log your workout. Read the text on the Day 1 workout and you'll find out. - 1/13/2009 3:36:49 PM
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