New YOU Bootcamp: 7-Minute Leg Shaping Workout

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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 lower body workout that you can do anywhere, with a pair of dumbbells (optional) 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: 7 minutes
  • Equipment: Dumbbells (optional) and a ball
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Glutes, quads, hamstrings, inner and outer thighs, calves
  • Fitness Level: Beginner to advanced
  • Impact: Low-impact
  • Safety Precautions: Use a weight that is appropriate for your fitness level, where you feel challenged but can maintain good form. 
  • Extra Tip: Watch out for poor form! Make sure you don't lean forward when lunging or squatting, and try to keep your weight balanced equally between both feet.

Member Comments

  • I am going to buy a stability ball so I can practice these. I have been wanting one but didn't understand how to use them. Liked this routine. - 2/6/2016 1:08:49 AM
  • I need to work on my balance... Looks easy but I am a little off balance.. but don't let the gray hair fool you... - 12/17/2015 11:42:27 AM
  • Day 2 was too easy and short. There offer for today was a 30 minute "New You Boot camp". I did it twice because it only lasted maybe 5 minutes. Very disappointed. - 7/31/2015 11:38:23 AM
  • Interesting that the ad that plays before the workout is for Breyer's Indulgences Gelato!!! Overindulgence is what got me to 30 lbs overweight. Please consider ad for more healthy food and activities. - 6/8/2015 6:50:50 AM
  • This is a great workout! Thank you so much! :D - 3/22/2015 9:46:00 PM
  • My husband agreed to do the new you boot camp with me and he was presently surprised that this was a "great leg work out that was done in a way that prevents self injury" thanks for the great workout ! - 2/27/2015 11:12:04 AM
  • Enjoyed the new positions using my stability ball. Really felt more resistance while doing the lunges. A good thing! Thanks again, Nicole, you make exercising something to look forward to every day. - 9/25/2014 4:52:24 PM
  • Good workout, I didn't have a stability ball but still was able to do lunges, squats and stretching without it. It was a little short but this plus 30 minutes of cardio (tennis today), makes me feel very accomplished. Thank you! - 6/22/2014 8:26:40 PM
  • Good workout, I didn't have a stability ball but still was able to do lunges, squats and stretching without it. It was a little short but this plus 30 minutes of cardio (tennis today), makes me feel very accomplished. Thank you! - 6/22/2014 8:26:40 PM
  • If you don't have a stability ball then search the other bootcamp videos (I like Spring into Shape) and do the video that lines up with the same day. Spark People challenge videos seem consistent on which part of the body they work each day.
    - 6/2/2014 1:39:29 PM
  • I do not have a stability ball, so this video did not benefit me much so I will not log this one. - 3/29/2014 2:43:31 PM
  • This was a great leg burner! Loved the ball squats! - 2/4/2014 10:35:32 AM
  • Day 2 Week 1 Check. Pressing on. I am more than a conqueror. - 1/13/2014 7:20:48 AM
  • Day 9 done. :) - 9/2/2013 9:44:22 PM
  • Woooooo hooo! 2 sessions of day one and one of day 2. Legs are burnin'' and loving it. Now a walk... Thank you Nicole your style is refreshing and motivating! - 8/7/2013 1:05:30 PM