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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.

Member Comments

  • Has anyone been able to get a printable version to work? I've tried multiple browsers and devices and elements (pics/text) print on top of each other, don't lay out correctly, etc. - 6/15/2015 9:22:44 AM
    This seems like something I could actually do instead of those complicated exercises. Will try this 28 day workout - 7/29/2014 2:12:02 PM
  • Nice video for warm up. Got it done! tomorrow day 2. This looks like a program I can do.
    Time will tell, but I'll keep on trying! - 5/3/2014 10:57:34 AM
    I love the video . I have to re-start on Day one again because I missed doing it for 6 days. My DVD player was acting up. I also have the cardioblast DVD but did not start it yet. I'm going to get the printable version just in case the same problem happens again. - 4/30/2013 1:01:12 AM
  • Great for taking to the office so I can get a workout in during breaks and feel more productive. LOVE IT!!! - 7/19/2012 5:09:21 PM
  • I love the printable internet is so slow that doing the videos took forever to download and then I wasn't getting the desired workout achieved..nothing like pausing for several minutes to download a few more seconds of the workout..caused me to drop out of a lot of boot camps :(

    - 7/19/2012 10:14:17 AM
  • why cant you add this to your fitness tracker? - 6/13/2012 9:19:30 AM
    I like this workout a lot I joined just last week Tuesday since I want to push my weight loss into hyper-drive. I do this before doing my Bob Harper workout. I really enjoy this. It prepares me for when I do his. He has mountain climbers in it. - 2/8/2011 10:32:48 PM
  • I usually shun aerobics, but the thought of driving all the way to the gym for cardio (through the rain!) is enough to make me skip it all together. So, I tried it. And, I'll be trying to do it as many morning as I can squeeze it in. Halfway through I felt like I needed a break! Wonder how long it'll take til it's no sweat :P - 1/6/2011 12:49:12 PM
  • I am glad I joined up. for this challenge.. I have been down for some weeks now .. not doing my exercices .. This is exactly the motivation that I needed to be up and moving again.. thanx. Nicole is wonderful !!! I love her voice.. Its a great voice to execise with.. pushing and soothing at the same time. Great job!! - 1/4/2011 10:02:20 AM
  • Video is great but printable version makes it so easy to take with me when away on business and to just review to make sure I am doing all of the exercises. No where for me to exercise near my computer so the printed version is just great. I do like the suggestion to have any/all of Spark info in a pdf version - makes printing easier and uses less paper!!! Thank you - 1/1/2011 11:41:39 AM
    Like the video,but I did not realize just how out of shape I am!! I'm having trouble doing the exercises but I'm determine. I slow down or march in place when I get too tired.
    Can't wait to see what it will be like in 28 days! - 8/23/2010 10:13:08 AM
  • Why is it that I can add Boot Camp 2 to my fitness tracker but I can't with the first one? On the plus side I really like the idea that I can do these workouts on my break at work. - 6/24/2010 2:05:18 PM
    I loved the video but I'm also printing out the written one. It was easy to follow but I didn't know I was so out of shape. I worked muscles I didn't know existed. I did some marching in place when it got too hard but I really liked it. - 1/5/2009 12:37:21 AM
  • I really like the video better too but I am printing it off so that I can take it with me and do it wherever I am.

    Teresa - 11/26/2008 11:26:01 AM

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