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Printable Workout: Day 1 Bootcamp

Take the Workout With You!

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This is the printable version of our Bootcamp Day 1 Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

March in Place (warm-up)

Keep your abs in, stand tall, and pump your arms as you march in place at your own pace. Think about lifting your knees towards the ceiling as you march continuously without stopping.

Repeat for 90 seconds.

March with Single Knee Lifts

Keep your abs in, standing tall, while reaching your arms overhead. Lift one knee up towards your chest as your pull your arms down. Lower that foot back to the floor and return your arms overhead.  Switch sides to repeat continuously without stopping.

Repeat for 30 seconds.
















March with Single Knee Lifts to the Side

Keep your abs in, standing tall, while reaching your arms overhead. Lift one knee up at the side of your body as your pull your arms down. Lower that foot back to the floor and return your arms overhead.  Switch sides to repeat continuously without stopping.

Repeat for 30 seconds.
















Jumping Jacks

Keep your abs in, knees and elbows soft as you jump out like an "X" and then together. Repeat continuously without stopping.

Repeat for 60 seconds.

Jumping Jacks with Front Jab

After a single jumping jack, turn to your left, stepping your right leg forward and punching forward with your right arm. Switch sides and repeat continuously without stopping.

Repeat for 45 seconds.


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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

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