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Printable Workout: Day 4 Bootcamp

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Dumbbell Side Bends

8 reps

Stand tall with abs engaged, feet hip-width apart, and one dumbbell in each hand.

Inhale and bend from the waist, bringing your right hand towards the floor.

Exhale and pull back up to the center. Repeat on the left side to complete one rep.


Hold for 15-30 seconds

Come to one edge of your mat and slowly roll down until you hands touch the floor. Walk out to a plank position, placing your hands directly under the shoulders and keeping your body in a straight line from the shoulders to the ankles.

Hold and breathe steady. Try to stay in your plank as your move to the next exercise without resting.

Plank with Tilt

8 reps

Start in your plank position.

As you inhale, rock forward on the balls of the feet towards the toes. Exhale and return in the start (plank) position to complete one rep.

Back Extensions

10 reps

Lie on your stomach with your legs extended, arms at your sides, head and neck in line with the spine.

Exhale and lift your chest away from the floor, reaching your fingertips towards your toes.

Inhale and lower back down to complete one rep.

Don't forget to stretch!

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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

  • I am having tons of trouble getting this video to load! I get as far as 4-5 words from Nicole, and then buffering begins. Also, I am a little confused. If this is called DAY 4, where are days 1-3? Help!! - 8/16/2014 3:14:36 PM
  • 97MONTY
    Great workout - 3/3/2014 2:07:04 PM
    This is a great "office" workout. I can lock my office door and do this no problem. I also feel it in my legs from the high knee lifts! Perfect when you feel like you need to do something, but can't get sweaty!! - 1/24/2014 2:41:05 PM
    These are very good exercises that I promise to follow in a bid to lose weight. - 1/23/2013 11:05:55 AM
  • These exercises appear to be ones that I can do without major pain in my bad knee. I will be incorporating them in my regular strengthening routine. - 9/6/2012 1:51:20 PM
  • Great. - 6/2/2008 12:21:51 AM
  • I notice that when the bootcamp challenge was issued, it was the bikini bootcamp, but now it's the swimsuit bootcamp. Have we become modest? Or have we lost our confidence? Just curious. - 5/28/2008 6:47:25 PM
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