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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

  • 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
  • awesome video. thank you very much - 8/15/2013 10:16:22 PM
  • Loved the video just have to get a ball - 5/29/2013 9:35:04 AM
  • I have been dealing with thoracolumbar radiculopathy for months now, and these are the exercises my physical therapist has given me to strengthen that area of my back and support those nerves that are so tender ... it has been my soul workout for a while now and I love that there is now a video that I can follow to get them done more often and with greater reminders to keep my back and body in correct position. Thank you. - 5/7/2013 8:28:16 AM
  • This is exactly what I need right now! - 4/15/2013 11:07:14 AM
  • I love my stability ball. I have had back surgery and cannot do crunches on the ground, but I am able to do multiple crunches with the ball, as well as back extentions. I love this video and can't wait to try it. I do the day 3 bootcamp arm toning with the ball every other day. I'm amazed how much you can really do with the ball and how much better my core muscles feel. Thank you for another great video Nicole. - 4/2/2013 5:48:48 PM
  • What can I use as an alternative to the ball as I don't have one? - 4/2/2013 5:11:19 PM
  • I am going to try this. I have a ball collecting dust... - 4/2/2013 2:00:24 PM