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Bootcamp: 7-Minute Arm Tone-Up 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, chair 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 navel toward the spine) to help support your body without leaning or arching your back.

Member Comments

  • Week 4 Day 6 done :) I did 3 100 count down workouts, walked around my block 2 times, and walked several time around the play area at work. - 9/5/2014 12:42:37 AM
  • Week 4 Day 6 done :) I did 3 100 count down workouts, walked around my block 2 times, and walked several time around the play area at work. - 9/5/2014 12:42:36 AM
  • Week 3 Day 6 done. I ran 2 times around my block then walked 2 times ran 2 more times around the block and walked 2 more times. I counted the steps on the last walk, so I would know how many time around my block I have to run to get to 3 miles. I ran 1 mile in all and walked a mile. (500 steps + a few) I would have to run 12 times around my block if I wanted to run 3 miles. - 8/28/2014 10:11:12 PM
  • Week 3, Day 6 Done.

    Thanks for another workout Nicole!

    :) - 8/22/2014 8:21:11 AM
  • Week 2 Day 6 done. 30 minutes of exercise in the field with my class before lunch, 100 count down workout X2 at noon, walked for 20 minutes - 8/22/2014 12:06:19 AM
  • Week 2, Day 6 done and completed! Woo Hoo! - 8/15/2014 9:43:26 AM
  • Week 1 Day 6 video done. 30 minutes of cardio was 100 count down X3.
    100 steps/bicycles/st
    eps
    90 jumping jacks/crunches/si
    de step with bands
    80 jump rope/Jacks/jumpin
    g jacks
    70 skies/jump rope/butt kickers
    60 power jacks/skies/jump rope
    50 high knees/power jacks/skies
    40 butt kickers/high knees/toes on the beanch
    30 plank jacks/plank jacks/mountain climbers
    20 mountain climbers//squats/
    high knees
    10 jump thrust/burpees/st
    anding crunches
    Well that is it for me for today.
    hope everyone else is keeping on track. - 8/15/2014 12:00:19 AM
  • Day 6, Week 1 Done! Thanks Coach Nicole. *HUGS* :) - 8/8/2014 7:28:29 AM
  • W1 D6 Done...man the bent over punches were a killer - 7/27/2014 1:07:34 PM
  • Week 2 day 6 done. Whew those punches are killer! - 7/23/2014 2:17:09 PM
  • Day 6 week 3 done.... feeling good - 7/18/2014 9:58:24 AM
  • Day 6 week 2 done - 7/13/2014 4:55:09 PM
  • Day 6 week 1 done - 7/5/2014 11:40:36 AM
  • week 1 day 6! I'm proud of myself also. I did day 5 too along with 18 mins. of another routine from sckool fitness from TWC ON DEMAND so I"m extra excited and motivated - 6/13/2014 12:37:30 PM
  • week one day six. I am proud of myself - 6/11/2014 12:03:07 AM