VIDEO: Day 3 Bootcamp Workout
7-Minute Upper Body Workout with Dumbbells
-- By Nicole Nichols, Fitness Instructor
For more information about this video, please scroll down to read the text below the video player.Take this video with you! Click here for a printable version of this routine!
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.
- NEW! Track Your Workout: Scroll down to the bottom of this article and click the "Add to Fitness Tracker" button. (You must be logged in for this to work.)
- 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.
- You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
- This video will provide you with a short 10-minute cardio workout. If you choose, repeat the video a few more times to extend your workout.
- This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
- To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
