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Bootcamp: 7-Minute Arm Shaper with Dumbbells

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About this Workout
This workout is part of SparkPeople's 7-Day 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 chair. These targeted exercises (plus 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 and a chair
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Back, shoulders, biceps, triceps, chest
  • Fitness Level: Beginner to advanced
  • Impact: No impact
  • Safety Precautions: Use a weight that is appropriate for your fitness level, where you feel challenged but can maintain good form. If you feel uncomfortable lying on the ball, simply lie on the floor with your back flat, knees bent and feet flat to do these upper body moves.
  • Extra Tip: Stay in control of your weights. Always lower them to the start position just as slowly as you lift. After all, you want to "resist" the weight going up and going down.

Member Comments

  • Day 24 for me.... this was a bit easier, than last time! The lifts up as my body is on edge of chair, is too painful for my shoulders, so I did more lifting when Nichole was doing them! - 1/27/2015 2:51:29 PM
  • I was doing good and now I am Slackking bad. Don't no what my deal is. But I did day 1 sitting and day 3. Day2 with my injury can't do. So usually do day 3 twice. We will see. I'm doing my weekend n Monday today. But I'm catching up. Still eating good! - 1/27/2015 1:14:55 PM
  • Week 3-day 17
    I've add this to my favorites, fun & easy.... heavier weights next time! - 1/20/2015 4:10:38 PM
  • Felt good working those muscles, even tho they hurt from way to much Wii sports lol - 1/10/2015 2:29:03 PM
  • Day 3 I've done SO much other exercise today, I almost skipped this one! Glad I didn't, woo hoo for me! I feel so relaxed after I did this short stretch..... Thanks!!!! - 1/6/2015 8:15:38 PM
  • I just got a great workout in 7 minutes. WooHoo!

    Thanks Coach Nicole and SP! - 1/5/2015 10:30:31 PM
  • Day 3 video completed, did day 2 x2 yesterday and 30 min walk both days. Will repeat vid session after my walk. - 1/5/2015 12:12:14 AM
  • Completed day 3😃 - 1/3/2015 11:05:49 PM
  • Day three video was fun, some of those exercises I haven't done since high school.😆 - 12/25/2014 3:07:15 PM
  • Bad knees prevented me from doing some of the exercises, but I improvised as best I could. Felt much better after this set.
    Thank you, Nicole. - 11/27/2014 11:14:31 AM
  • Completed day 3 video 3x today. Very happy that I am determined to follow this challenge through for 28 days! - 11/24/2014 9:15:53 PM
  • Don Day 3 week 1 could nt do the dips from chair yet - 11/20/2014 4:47:44 PM
  • Week 1 Day 3 done. Could not do ANY push-ups. :( - 9/17/2014 6:13:45 PM
  • Week 4 day 3 done. I did videos 1,2,and 3 today with 10 laps up and down 10 stairs in between each video. Now all I have to do is the stair challenge and 4 laps around my block and 4 times around my block walking. Not sure if the 4 laps will be by twos or not. but I am going to try to do it all in 1 shot. That would be a mile. - 9/1/2014 5:49:06 PM
  • Week 4 day 3 done. I did videos 1,2,and 3 today with 10 laps up and down 10 stairs in between each video. Now all I have to do is the stair challenge and 4 laps around my block and 4 times around my block walking. Not sure if the 4 laps will be by twos or not. but I am going to try to do it all in 1 shot. That would be a mile. - 9/1/2014 5:49:05 PM