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Printable Workout: Day 1 Bootcamp

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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.

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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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