Fitness Articles

Printable Workout: Day 2 Bootcamp

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8 reps

Stand tall with abs engaged, knees soft, back perfectly straight, and dumbbells in front of your thighs, palms in.

Inhale, keeping your back straight and legs stationary, bend over from the waist, reaching weights towards the floor.

Exhale, keeping your back, straight and legs stationary, hinge back up to the start position to complete one rep.

Hip Extension with Chair

10 reps per leg

Place your hands on a chair seat (or its arms), with palms underneath the shoulders, back straight, abs in and feet underneath the hips.  Put your weight on your right leg with your knees soft.

Exhale and lift your left leg straight back, reaching your heel up towards the ceiling.

Inhale and return to the starting position to complete one rep.

Repeat all reps on the left leg before switching sides.

Knee Extension with Abduction

8 reps on each leg

Sit at the edge of a chair with back straight, abs engaged, hands gripping seat, feet flat on the floor and knees in line with the ankles.

Exhale and hinge from the left knee to extend leg, as if kicking the ceiling with your toes. Keeping leg extended, use outer thigh to push leg out towards the left side.

Inhale and use the inner thigh to bring the leg back in line with the hip. Bend knee to return to the start position (with foot on floor) to complete one rep.

Do all reps on left leg before switching sides.

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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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