Fitness Articles

Printable Workout: Day 2 Bootcamp

Take the Video With You!

120SHARES
This is the printable version of our Bootcamp Day 2 Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Wide-Leg Squats

10 reps

Stand tall with feet wider than the hips, toes turned out, abs in, and dumbbells (optional) at your hips, sides or shoulders.

Inhale and bend your knees to lower straight down.

Exhale to push back up to the start position to complete one rep.








Wide-Leg Squat with Heel Pop & Drop

10 reps

Stand tall with feet wider than the hips, toes turned out, abs in, and dumbbells (optional) at your hips, sides or shoulders.

Inhale and bend your knees to lower straight down.  From there, balance and pop your heels up off the ground.

Exhale, keeping heels lifted, and straighten your legs to stand tall. Then drop your heels back down to the floor to complete one rep.



























3-Way Lunges

4 reps with each leg

Stand tall with feet hip-width apart, abs in, and dumbbells (optional) at your hips, sides or shoulders.

Inhale to step forward with your right foot and lunge straight down. Exhale to push back up, bringing your legs together.

Inhale to step backward with your right foot and lunge straight down. Exhale to push back up, bringing your legs together.

Inhale to step your right foot across the midline of your body (behind your left leg) and squat down. Exhale to push back up, bringing your legs together to complete one rep.

Repeat 4 times on your right leg and then switch sides.

Continued ›
Page 1 of 2   Next Page ›
120SHARES

More Great Features

Connect 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

Popular Calories Burned Searches: Wii Fit exercise (beginner or low intensity)  |  Wii Fit exercise (advanced or high intensity)  |  SparkPeople 10-Minute Cardio Kickboxing Workout Video (Coach Nicole)