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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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More Bootcamp Tips
Feel confused about this? Find the answers to common questions below.

What if I miss a day?
If you miss a day, you can move on to the next day or do two videos in one day. This workout plan should be thought of as a guideline, so if you mess up here and there, don't worry—just get back to it!

How can I track my workouts?
All the videos (except Day 1) are strength training workouts. You can add each strength-training video to the strength training section of your Fitness Tracker by clicking on the button at the bottom of each video page.

The Day 1 video is a cardio workout. You can easily track it and calculate your calories burned in the cardio section of your Fitness Tracker. Simply go to your Fitness Tracker, scroll down to the cardio section, and click "Add Cardio." In the search box, type in "kickboxing." You'll see a workout entry called "SparkPeople 10-Minute Cardio Kickboxing Workout Video" in the results. Select that entry, add the number of minutes you exercised (approximately 10 if you completed the whole video), and then click the "Add Exercise" button. This will add the workout to your tracker and also estimate your calories burned.

What if I can't do some of the exercises?
Most of the videos will give you ideas to modify your workouts. But if there's any reason you can't do a certain exercise, don't feel pressured to try it. You can modify it as instructed, decrease your range of motion, use less weight (or no weights), or just skip the exercise entirely. Be sure to listen to your body and work at your own pace.

When should I start?
You don't have to start on any particular day or week. The Bootcamp plan was designed to begin (Day 1) on a Sunday, only so that you do less exercise (no extra cardio) on Saturday and Sunday. However, you can start Day 1 on any day of the week. Or if you'd rather, you can begin in the middle of a week, starting on a Tuesday with Day 3, for example. As long as you do the videos in order, you don't need to worry about what days you do them on.

What if I have more questions or need support?
Join our Spring Into Shape Bootcamp Workout Challenge to connect with other people who are following this workout plan. There, you'll also get weekly emails to help you stay motivated and reach your goals!

Overall, this Bootcamp will make sure you're targeting each of your major muscle groups to get in the best possible shape for summer. By doing a different workout each day, you'll have more fun and be more likely to stick with it! Enjoy!
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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
Popular Calories Burned Searches: Snowmobiling  |  Surfing  |  Cardio kickboxing (including Taebo, Turbo Kick, Turbo Jam)