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Printable Workout: Day 3 Bootcamp

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This is the printable version of our Bootcamp Day 3 Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Bent Over Rows

10 reps

Sit at the edge of a chair with your feet flat, knees above the ankles, abs engaged and dumbbells in each hand. With abs engaged, bend over to rest your torso on your thighs, releasing weights down towards your feet (palms facing inward), head and neck in line with the spine.

Exhale and row the weights up towards your shoulders, squeezing your shoulder blades together and reaching your elbows toward the ceiling.

Inhale and slowly return to the start position to complete one rep.







Single Arm Biceps Curls

8 reps per side

Sit at the edge of a chair with your feet flat on the floor and wider than the hips. Hold one dumbbell in your left hand as you place your left elbow on the inside of your left thigh.

Inhale and lower the weight down until your arm is mostly straight.

Exhale and curl the weight back up towards your shoulder to complete one rep. Finish all reps on left side and then switch sides.








"Pec Deck" Squeeze with Overhead Press

8 reps

Sit at the edge of a chair with your feet flat, knees above the ankles, abs engaged and dumbbells in each hand. Lift weights up, palms facing outward, so that your upper arms are parallel to the floor.

Exhale and bring your elbows together in front of your body, as if squeezing your chest muscles together, keeping arms high.

Inhale and bring elbows back out to the starting position.

Exhale and push the weights straight overhead, keeping elbows just slightly bent.

Inhale and lower weights back down to the starting position to complete one rep.


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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.

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Member Comments

  • RUNESHADOW
    I have trouble with workout videos and routines from other sites and plan to use only SparkPeople... Your videos are great. I have a bone-on-bone arthritic knee as well as lower back problems and appreciate seeing exercises I can actually do or modify to accommodate my needs while still reaping benefits.Thank you very much! I have no equipment other than a yoga mat and 3 dumbbells, but I exercise 7 days a week. - 3/5/2011 6:30:19 PM
  • What about videos for those that are dieabled and sitting in wheelchairs. That would help a lot..

    Thank you - 3/2/2009 9:27:48 AM
  • 4KITTIES1
    DO YOU HAVE ANY CARDIO OR DANCE VIDEOS TO HELP GET IN THE CARDIO IN FOR THE BOOTCAMP????? COULDN'T FIND ANY ON THE WEBSITE THANKS SO MUCH REALLY ENJOYING THE PROGRAM - 1/8/2009 10:01:59 PM
  • Coach Nicole!
    I get a lot of exercise videos from another health website and even though I really like theirs too, your videos are so much easier to follow! - 5/6/2008 10:27:47 PM
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