New YOU Bootcamp: 8-Minute Upper Body Sculpt

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About this Workout
This workout is part of SparkPeople's New YOU Bootcamp Workout plan. Coach Nicole has created an easy-to-follow upper body workout that you can do anywhere, with a pair of dumbbells and a stability ball. These targeted exercises and stretches will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 8 minutes
  • Equipment: Dumbbells, stability ball and mat (optional)
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Chest, shoulders, biceps, triceps, back
  • Fitness Level: Beginner to advanced
  • Impact: No impact
  • Safety Precautions: Better safe than sorry! If the dumbbells you're using cause poor form or pain, use a lighter weight (or no weight at all) whenever necessary.
  • Extra Tip: Always engage your abs (by pulling your naval toward the spine) to help support your body and maintain your balance on the ball.

Member Comments

  • The workout was great, short and effective! - 11/20/2015 8:09:16 PM
  • The balls are made with a thicker "rubber" than a beach ball and will take quite a bit of abuse. I really don't think you will pop it if you do as Nichole has done in the video. I weight more than 200 pounds at the moment and have no fear of using one.

    Besides, they don't cost that much so if you did pop it, you're not out much and you're already so close to the floor, you probably wouldn't even get a bruse. Be strong. You can do it if you want to. - 3/28/2015 10:23:47 PM
  • I have used a ball many times and I love it... the place I used to go to had a class and it was great! - 1/25/2015 6:47:51 AM
  • My husband keeps offering to buy me an exercise ball but I am afraid I will pop it. Anyone have problems with that? He thinks it can hold up to maybe 200 lbs. I am less than that but very leery. - 1/7/2015 7:02:25 AM
  • Great work out, enjoyed. - 11/16/2014 9:28:26 AM
  • This looks like a great exercise to mix with my other stabiliy ball routines. Thanks!!! - 10/17/2014 10:23:58 AM
  • Love this! - 8/31/2014 11:41:14 AM
  • Greatwork out. Love that she tells you how to modify if you don't have a ball. - 7/17/2014 9:30:49 PM
  • excellent thnx! - 7/17/2014 5:17:49 AM
  • This can not be done anywhere. I do not have a ball at work - 3/5/2014 1:50:02 PM
  • Can't wait to do this when I get home !! I have the ball ,,,the wall ,,,and the dumbells ,,,,ty - 3/4/2014 11:25:57 AM
  • I am loving this!!! Thank you! - 1/14/2014 11:27:22 AM
  • A lot of people may think these workouts are not for hardcore weight trainers, but I am a fitness nut, and I do Coach Nicole's upper body sculpts every other morning before work with an ab workout also, I switch videos so I am not repeating over and over, and my arms are more sculpted now than they ever were with heavy weight training at the gym. I love Coach Nicole's work outs, they really do get results if you hang in there!!! I share them on Pinterest as well - 10/23/2013 11:05:39 AM
  • This, along with my rowing today, sure helped my arthritic shoulders! Thanks. I can feel my shoulders "breathing" again! - 8/19/2013 11:24:02 AM
  • I just started this program.
    I don't have a ball and even if I did I don't think at 66 I would feel safe from falling off. So I modified it. You laid on your stomach, I laid on my bed with my breast hanging over the corner of the bed. I also used the bed for the arm pushups. The rest I sat In a chair.
    I have COPD, exercising is difficult for me. But I can do this. - 8/16/2013 7:09:15 PM