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Printable Workout: Day 1 Bootcamp

Take the Workout With You!
  -- By Nicole Nichols
This is the printable version of our Bootcamp Day 1 Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

March in Place (warm-up)

Keep your abs in, stand tall, and pump your arms as you march in place at your own pace. Think about lifting your knees towards the ceiling as you march continuously without stopping.

Repeat for 90 seconds.

March with Single Knee Lifts

Keep your abs in, standing tall, while reaching your arms overhead. Lift one knee up towards your chest as your pull your arms down. Lower that foot back to the floor and return your arms overhead.  Switch sides to repeat continuously without stopping.

Repeat for 30 seconds.
















March with Single Knee Lifts to the Side

Keep your abs in, standing tall, while reaching your arms overhead. Lift one knee up at the side of your body as your pull your arms down. Lower that foot back to the floor and return your arms overhead.  Switch sides to repeat continuously without stopping.

Repeat for 30 seconds.
















Jumping Jacks

Keep your abs in, knees and elbows soft as you jump out like an "X" and then together. Repeat continuously without stopping.

Repeat for 60 seconds.

Jumping Jacks with Front Jab

After a single jumping jack, turn to your left, stepping your right leg forward and punching forward with your right arm. Switch sides and repeat continuously without stopping.

Repeat for 45 seconds.




























Squat Hold and Pulse

Stand with your abs engaged, feet wider than the hips, and toes pointed forward. Lower into a squat, as if you're sitting back into a chair and hold. While staying low, pulse up and down in a small controlled motion.

Repeat for 30 seconds.


Squat with Front Kick

Stand tall with abs engaged, feet hip width apart, elbows bent with arms up, and toes pointed forward. Squat down and back. As you straighten your legs to stand back up, lift your right knee up then extend it to kick forward. Bend the knee and lower your right leg down. Switch sides and repeat continuously without stopping.

Repeat for 30 seconds.














Scissor Jumps with Mini Lunge

Standing tall with abs engaged and knees soft, step forward with your right foot and lower down into a "mini" lunge. As you straighten you legs to stand back up, "jump" to switch sides, bringing the left foot forward and your right foot back. Switch sides and repeat continuously without stopping.

Repeat for 30 seconds.
































March in place for 45 seconds.

Squat Thrusts

With feet hip-width apart, squat all the way down until your hands touch the floor in front of you. Jump your legs back behind you into a plank position (body in a straight line, abs engaged, hands under the shoulders). Jump your legs forward to your deep squat position. Stand back up. Repeat continuously.

Repeat for 30 seconds.



















March in place for 30 seconds.

Mountain Climbers

Start in a plank position with abs engaged, hands under the shoulders, and body in a straight line. Keeping upper body and torso stationary, "run" in place, brining one leg forward (knee bent) and then switching sides. Repeat continuously.

Repeat for 30 seconds.







March in place and/or step side to side for at least 1-2 minutes to cool down, taking slow, deep breaths along the way as you begin to relax.


Don't forget to stretch!