Fitness Articles

Printable Workout: Day 6 Bootcamp

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This is the printable version of our Bootcamp Day 6 Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Chair Pushups

8 reps

Place your hands shoulder-width apart on a chair seat, legs extended behind you, abs engaged, body in a straight line, and weight in the balls of your feet.

Inhale and lower your whole body down as your bend your elbows out to the sides.

Exhale and push back up to complete one rep.

Single Arm Rows

8 reps

Hold one weight in your left hand, palm facing your body, arm in line with the shoulder and your left leg extended behind you, right knee bent, right hand on your right thigh for support, abs engaged and back straight.

Exhale and row the weight up in line with the shoulder, bending your elbow behind you and squeezing your shoulder blade towards your spine.

Inhale and slowly lower back down to complete one rep. Finish all reps on this side and switch.

Hammer Curls to Overhead Press

8 reps

Stand tall with feet wider than the hips, abs engaged, one weight in each hand, palms facing inward.

Exhale and curl the weights to your shoulders (keep palms facing each other) and then push the weights straight up over the shoulders.

Inhale and lower the weights back down to the shoulders, and then release your arms back down to the start position to complete one rep.

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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

    Unfortunately, the video doesn't seem to work anymore - 5/19/2016 10:49:06 AM
  • Video doesn't work and the page to print is covered with ads. :( - 4/12/2016 5:19:46 PM
    That printable version of this workout is really messed up - I couldn't even print it as messed up as that is. - 9/1/2013 8:02:50 PM
    I really like this workout. I would like to print it out, but the format is all messed up. It won't print correctly. Could you please fix this. Thanks so much. - 4/27/2013 5:49:12 PM
  • Thank you I enjoyed these exercises. - 3/3/2013 2:38:04 AM
  • The printed instructions for the boxing punches seem to be contrary to the video. The video appears to have the forward-punching hand palm-down and the rear-punching hand palm up, but the printed workout states the opposite. Thoughts? - 8/18/2012 4:14:02 PM
  • Wow....again from
    .an awesome tool that includes full-featured workout bootcamp complete with video and related articles. I love this site and thank you, Nicole, for all that you do to keep the fitness pages interesting and dynamic! - 6/3/2009 5:10:51 PM
  • Thank you! - 7/7/2008 3:18:44 AM

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