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Fitness Articles  ›  SparkPeople Workouts

Spring Into Shape Bootcamp Workout Plan

Get Fit, Have Fun and Reshape Your Body for Summer

-- By Nicole Nichols, Certified Personal Trainer and Fitness Instructor
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If you're struggling to squeeze into your swimsuit or need to get in shape fast, SparkPeople's Spring Into Shape Bootcamp can help! Don't let the name fool you: We created this 7-day workout plan for people of all fitness levels, but it does involve daily exercise and commitment. That may sound daunting, but each workout can be tailored to your own fitness level, and you also get to pick activities that you enjoy. All you need to get started is a little willpower—and a resistance band.

How it Works
  • Do one video (below) each day. Each video will only take you about 10 minutes to complete. For some of the videos, you'll need a resistance band (but if you don't have any, you can improvise with dumbbells). If you want to work harder or increase the intensity, repeat the video one or two more times.
     
  • Do five 30-minute cardio sessions per week. You pick the activity and intensity. Need ideas? How about over 110 cardio workout ideas to get you started! The more variety, the better! If you're new to exercise, aim for 30 minutes (or as close to that as you can manage, gradually increasing over time). If you've been at it a while, go longer—up to 60 minutes per session.
     
  • Follow the plan for 4 weeks. Four weeks of daily exercise is no small feat! This a great introduction to exercise if you're just starting out, since the videos make strength training easy with detailed instructions on form. But even if you're an avid exerciser, following this plan for a few weeks can add variety to your current program, which can help you bust a plateau and continue seeing results.
Refer to the chart below for the Spring Into Shape Bootcamp Workout Plan . (Click on each link to see the video, a printable version, and to add it to your Fitness Tracker!)

Video Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio (none) 30 minutes 30 minutes 30 minutes 30 minutes 30 minutes (none)

Continued ›
Page 1 of 2   Next Page › Return to main fitness page »
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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

  • Oh I like this idea! It's all neat and layed out for ya and everything! :D Count me in! - 3/18/2014 2:37:16 PM
  • going to start this today. - 3/1/2014 9:14:10 AM
  • Gonna start this on Sunday! - 2/4/2014 3:34:35 PM
  • Okay! I start this tomorrow:) wish me luck:D
    - 7/30/2013 3:48:46 PM
  • OK so I was doing theis wrong. I started with day one on a thurs. Now that I realize I will do day 7 and the wed. one. I have been working out for a while now so doing more than one is easy even if I run thorough both 2 times. See I am really new to this. - 4/17/2013 2:21:28 PM
  • Click on spring into shape challenge and at the bottom of the page is a graph with with 7 videos, one for each day. As soon as you are done with the video at the bottom you can: get 3 spark points, track on fitness and then something else. - 3/20/2013 8:53:32 PM
  • Also joining this one after January Jumpstart, and I'm very excited. These keep me motivated to exercise, which was always my weakness. Deborahfarmer...i
    nstead of browsing for the videos from the Fitness page, you can get it logged directly from the video itself. Underneath are either two buttons, or three: Get your Sparkpoints and Comment, or Get Your Sparkpoints, Track Calories Burned, and Comment. If you click Track Calories Burned, it logs it onto your Fitness page. If you only have two buttons, click Get Your Sparkpoints. Then click the button that says "Return to Article." Then the Track Calories button should appear. (If you are not already logged into Sparkpeople, you might have to log in, then repeat these steps.) Hopes that helps! - 2/20/2013 3:31:17 PM
  • CBONDAREW
    I'm very excited to do this challenge. I'm going to Hawaii on spring break and don't want to look back at pictures and see how big I was instead of seeing what a great time we had. - 2/5/2013 6:59:52 PM
  • I just finished the January Jumpstart Challenge and I'm looking for more. I really love how these videos only take about 10 mins a day. I usually do them early in the morning before I get too busy. - 2/3/2013 11:05:46 AM
  • @NRAPOZA:
    I'm lucky enough to have a laptop from work, so I carry it to whatever room in the house has space & quiet. I have also moved things away from the desk computer and created space for me to do it there. The Day 7 video wouldn't show for me, only the audio, but I was able to listen and follow that one because of the good explanations.

    Good luck!
    - 6/28/2012 12:54:26 PM
  • How are you all doing the videos? Do you sit in front of a computer? Do you just watch the video first and memorize what to do? - 6/14/2012 4:04:24 PM
  • NIKNAK51
    today will be day 1 for me. I hope this works and want to stay motivated to finish out the 4 weeks - 6/9/2012 2:21:01 PM
  • VLMORAN
    The spring into shape bootcamp is tough to keep up with so I am not as motivated as I was the first week. When I got dressed this morning the jeans and shirt that I put on are not tight like they were! Even though the scale is not really moving I now feel motivated again to keep up and make time for this challenge. Good luck to everyone and keep up the good work! Woo Hoo! - 5/9/2012 10:22:24 AM
  • I have been with back issues for the past 2 years, but on my way to a new season with working out. Thanks for the challenge! - 5/9/2012 9:04:42 AM
  • JANNUNN
    Hi I've just returned after illness and found this challenge..so although i will be a bit behind,i've decided to follow :) - 5/3/2012 3:35:23 PM
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