Fitness Articles

Printable Workout: Day 5 Bootcamp

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This is the printable version of our Bootcamp Day 5 Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Bridges

12 reps

Lie on your back with abs engaged, feet flat, knees bent and arms at your sides.

Exhale and bridge your hips up towards the ceiling.

Inhale and lower back down to complete one rep.





Single Leg Bridges

8 reps

Lie on your back with abs engaged, feet flat, knees bent and arms at your sides. Extend your right leg up in line with the hip.

Exhale and bridge your hips up towards the ceiling.

Inhale and lower back down to complete one rep. Move on to the next exercise (below) before switching sides.








Bridging Leg Lifts

8 reps

Begin in the single-leg bridged position where you ended the previous exercise, keeping abs in and hips level.

Inhale and lower your extended leg down as far as you can without hurting your back (or changing the position of your back).

Exhale and raise your extended leg back up to the hip to complete one rep. Finish all reps on this side, then move switch sides to complete Bridging and Bridging Leg Lifts before moving to the next exercise.








Hip Abduction (Outer Thigh Lifts)

8 reps, 8 circles in each direction

Lie on your left side with elbow under the shoulder, abs engaged, legs stacked and in line with your body, and toes pointing forward. Use your top hand for support on the floor in front of you.

Exhale and lift your top leg up as high as you can with control.

Inhale to lower back down to complete one rep. Repeat 8 times.

Next, move the leg in a big circle (not pictured) by kicking forward, up, backward and down 8 times. Then go in the opposite direction (backward, up, forward and down) to complete 8 circles. Switch to opposite side.


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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.

Member Comments

  • It took me 40 min to do this 10 min workout but I only exercised for 10 min. first problem was the video would not work on the tablet and he 30 second ad NEVER even came up but still prevented me from seeing the video. So I decide to get the printable version but it looks awful on the tablet with the related content superimposed on the directions. So I decide to go to my laptop (same internet BTW) to print it out and get the same thing with the related content superimposed on the directions.

    VERY Frustrating and certainly does NPt encourage one to exercise - 9/4/2015 4:16:31 PM
  • I just wanted to add that perhaps it might be good to add instructions or a clarification as I was flummoxed by trying to just do a print preview of the page (it looked just AWFUL). Then I went to the print instructions in the MORE menu and everything looked and worked BETTER., - 8/4/2015 9:33:19 PM
  • AUDRICK
    I also appreciate the alternative to video as most of my acess is via an old wii. But its newest software doesn't support the latest flash player or read .pdf. - 1/7/2011 8:17:49 AM
  • This is great!! Where I live, I have to access youtube through a proxy and it takes AGES to load. - 1/6/2010 11:35:09 PM
  • This is great!! Where I live, I have to access youtube through a proxy and it takes AGES to load. - 1/6/2010 11:32:59 PM
  • Thanks so much. - 7/6/2008 1:29:57 AM

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