Fitness Articles

Coach Nicole's '28 Day Boot Camp' Workout DVD

FAQs, Tips and Info for Using Your DVD

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Thank you for purchasing SparkPeople's "28 Day Boot Camp" workout DVD! This article should answer some of the most common questions about using your DVD. If you have additional questions, please join our 28 Day Boot Camp SparkTeam to get the answers and support you're looking for.

Where is the 28-day workout plan?
Your DVD menu will allow you to view the 28-day workout plan that Coach Nicole created, and the interactive calendar will play the workouts schedules for your particular day of Boot Camp. For reference, a screenshot of the 28-day plan can be seen below. (Note: People who purchased a digital download to not have a DVD menu screen. Please print or reference this article for the workout plan.)



Do I have to follow this workout plan? Can I just do the workouts however I want to?
You don't have to follow this plan to benefit from the DVD. You can choose to follow or combine the workouts however you'd like!

How do I track the "28 Day Boot Camp" workouts? How many calories do these workouts burn?
All of these workouts are intergrated with SparkPeople's Fitness Tracker. Simply go to your Fitness Tracker, and type in the actual workout name (see segment names in the graphic above), or any keword from the DVD title (such as "28" or "Boot camp"). Select the approriate entry, add the number of minutes you exercised (each workout is between 12 and 30  minutes long), and then click the "Add Exercise" button to track your workout and estimate your calories burned (based on your current body weight). We don't recommend including the additional minutes you warmed up and cooled down as these are not as intense and the calories-burned estimates are not based on these lighter activities.

Does it matter what day of the week I start the 28-day plan?
You don't have to start on any particular day or week. As long as you follow the workout plan as listed, you don't need to worry about what days you do them on.

I purchased the digital download of "28 Day Boot Camp." How can I play the individual workouts?
A digital download is different than the DVD because the downloaded file is one long streaming sequence of all the workouts whereas the DVD has multiple different files/chapters along with a menu to make a selection. Below you will find the timecodes for each workout (chapter) so you know exactly where to fast forward to the workout of your choice. Please save or print this article for reference later.
  • Warm-Up (6 min.) 0:00-6:13
  • Cardio Burst (12 min.) 6:14-18:37
  • Short Cardio-Sculpt (12 min.) 18:38-30:32
  • Tone & Burn (20 min.) 30:33-51:44
  • Total Body Challenge (30 min.) 51:45-1:21:57
  • Cool Down (4 min.) 1:21:58-1:26:41
What if I have more questions or need support?
Join the 28 Day Bootcamp DVD Fans SparkTeam to connect with other SparkPeople members who are working out with this DVD. You can ask questions, share ideas and get support for reaching your fitness goals.
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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

  • LYNDALEEOS
    Thanks, Coach Nicole! This workout was great - perfect for me. I was an avid health and fitness type but got a bit derailed after having my son THIRTEEN YEARS AGO :-). I am back in the game and your pilates and bootcamp workouts GET THE JOB DONE! Short and to the point. Love it and keep 'em coming. Thanks SparkPeople :-). - 7/24/2014 1:33:45 PM
  • I tried this again tonight - and I think I will stick with Leslie Sansone. Leslie gives advance notice before changing moves and is easier to follow. I couldn't even get thru the warm up without getting frustrated. - 7/11/2014 12:23:09 AM
  • how many sets are there and how many repitiions do we do to chart in the my fitness - 8/13/2013 8:16:45 AM
  • I wanted to add something about the foot work. At first, I had a terrible time with the grape vine and the boxing moves. I'm still not doing great, but I just do my best and modify the steps if I need. As long as you keep moving, you are keeping your heart rate up and doing what you need to do. Try the foot work each time and, eventually, you will get it. :) At first I didn't do the grape vine, I just stepped to the side. Now I can do it and rarely trip over my feet. lol What fun is a DVD that you can get right away and have nothing to work towards? ;) - 2/4/2013 11:17:25 AM
  • I am loving this DVD! I'm about to do the Total Body Challenge for the first time. I love so much about this DVD. I love how well things are cued, I love Jewel in the back with the modification. I love Coach Nicole reminding us that it's ok to go at our own pace. In just two weeks, I'm already moving up from some of the modifications and that's with going easy on myself when I needed to. I'm still motivated to try for the advanced stuff as I can. I recommend this to anyone thinking about it. It is well worth the money. :) - 2/4/2013 11:10:53 AM
  • Just bought it two days ago, and I'm about to do my first ever workout with the DVD. Wish me luck! - 1/17/2013 12:15:18 PM
  • I love this DVD. I got mine as a digital download and I'm glad I found this article. As mentioned, there isn't a DVD menu with the downloads so I had no idea where workouts were in the video and you also don't get the boot camp plan as pictured above. I love the modifications to make the dance moves simpler. Like others I am uncoordinated but after adding the modifications and being able to watch while still working out I'm slowly getting coordinated and able to do more and more moves that I couldn't on the first day. Now that I have the layout of the workout plan I'm going to start it. - 10/30/2012 10:22:56 AM
  • I bought it when it first came out and since I've been on a self-destructive bent of eating and laying around, it's still in the shrink wrap. HOWEVER, I'm dusting if off and getting back in the game tonight. It takes me a while to learn steps of new DVDs, but I know if I keep at it and keep a positive outlook, I'll succeed.

    If it was easy, it wouldn't be worth the effort, eh? - 5/29/2012 3:10:07 PM
  • RANDBCOURTNEY
    Steps are a bit more complicated than I expected (moves a little fast) but after practice am able to get it. Would have liked to have seen more strength training and ab work. - 5/17/2012 9:16:04 AM
  • TSORIANO
    Purchased the Dvd today. I love it! Im so uncoordinated that it does take me a while to catch on but I love a challange. Shooting to loose 50# 12 down, 38 to go! - 5/4/2012 9:56:40 PM
  • EFAY32
    I just finished day 9. When it started, I thought, oh my gosh 30 minutes is going to feel like forever... and suddenly we were in cool down!! Amazing. I still find moves tricky, but I know as long as I keep doing what I can it gets easier!! - 4/22/2012 10:50:45 AM
  • When I received the DVD I was excited to get started, now I want to do this all the time.... I was very tired at first, but I know I need to take my time and do it by my own discretion... Thank you and I will keep up the pasted.:) - 4/20/2012 8:20:23 AM
  • LMATTESON
    I love this DVD. I am on day 18 and lost 4 pounds last week alone. I think it is great. Although it may take a few times to learn it all that's okay. I am in for the long haul. I will definately continue with this and start back at day 1 when finished until i reach my goal weight. - 4/18/2012 2:53:23 PM
  • I just started using this DVD and I love it. Can't wait to see the progress at the end of the month. - 4/11/2012 12:02:59 PM
  • Started doing this last week and am really enjoying it so far. I do feel a little unco-ordinated and keep stuffing up the boxing segment, but hopefully I'll get it in the end! - 4/5/2012 5:39:00 PM
Popular Calories Burned Searches: SparkPeople: 20-Minute Dumbbell Workout Video  |  Gazelle, with added resistance  |  SparkPeople 10-Minute Jump Start Cardio Workout Video (Coach Nicole)

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