Advertisement -- Learn more about ads on this site.

Fitness Articles  ›  SparkPeople Workouts

Printable Workout: Day 1 Bootcamp

Take the Workout With You!

-- By Nicole Nichols


























Squat Hold and Pulse

Stand with your abs engaged, feet wider than the hips, and toes pointed forward. Lower into a squat, as if you're sitting back into a chair and hold. While staying low, pulse up and down in a small controlled motion.

Repeat for 30 seconds.


Squat with Front Kick

Stand tall with abs engaged, feet hip width apart, elbows bent with arms up, and toes pointed forward. Squat down and back. As you straighten your legs to stand back up, lift your right knee up then extend it to kick forward. Bend the knee and lower your right leg down. Switch sides and repeat continuously without stopping.

Repeat for 30 seconds.














Scissor Jumps with Mini Lunge

Standing tall with abs engaged and knees soft, step forward with your right foot and lower down into a "mini" lunge. As you straighten you legs to stand back up, "jump" to switch sides, bringing the left foot forward and your right foot back. Switch sides and repeat continuously without stopping.

Repeat for 30 seconds.
































March in place for 45 seconds.

Squat Thrusts

With feet hip-width apart, squat all the way down until your hands touch the floor in front of you. Jump your legs back behind you into a plank position (body in a straight line, abs engaged, hands under the shoulders). Jump your legs forward to your deep squat position. Stand back up. Repeat continuously.

Repeat for 30 seconds.


Continued ›
‹ Previous Page   Page 2 of 3   Next Page › Return to main fitness page »

Related Content


Stay in Touch With SparkPeople

Subscribe to our Newsletters

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.

Follow Coach Nicole Online:
Follow Me on Pinterest Instagram

Member Comments

  • JGMARIE80
    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 version..my 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
  • SOARINGPHOENIX
    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
  • MARTHASDIET1
    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.

    Thanks
    Teresa - 11/26/2008 11:26:01 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.

    Thanks
    Teresa - 11/26/2008 11:20:05 AM
  • I don't prefer the printable version, but for some reason, the live version is not working since you added the commercial. - 9/22/2008 12:11:22 PM
  • I'm printing these out on 3x5 cards and taking them to the gym with me. Thanks so much. - 7/6/2008 1:16:20 AM
Popular Calories Burned Searches: Fishing: Sitting  |  Fishing: Standing  |  Fishing: In Stream