VIDEO: Day 2 Bootcamp Workout
10-Minute Lower Body Workout with Dumbbells
-- By Nicole Nichols, Fitness Instructor
For more information about this video, please scroll down to read the text below the video player.Take this video with you! 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 lower body workout that you can do anywhere, with a pair of dumbbells (optional) and a chair. 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: 10 minutes
- Equipment: Dumbbells (optional) and a chair
- Type of Workout: Strength training (toning) & flexibility
- Muscles Worked: Glutes, quads, hamstrings, inner and outer thighs, calves
- Fitness Level: Beginner to advanced
- Impact: Low-impact
- Safety Precautions: Use a weight that is appropriate for your fitness level, where you feel challenged but can maintain good form. Because some of these exercises require good balance, hold onto a chair for support if necessary.
- NEW! Track Your Workout: Scroll down to the bottom of this article and click the "Add to Fitness Tracker" button.
- Extra Tip: Watch out for poor form! Make sure you don't lean forward when lunging or squatting, and try to keep your weight balanced equally between both feet.
- You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
- While this workout will take you through just one set (8-10 repetitions) of each exercise, they all focus on the same muscle groups. Doing multiple sets of this video is not necessary. However, if you choose to do more sets, simply replay the video until you finish 2-3 sets.
- This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
- To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
