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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

  • 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
  • Week 4, day 3 done! - 8/26/2014 7:59:57 AM
  • Unable to do triceps dips. Able to do most of the others though. - 8/25/2014 6:46:48 PM
  • Day 3 Week 3 done (the video that is) I still have my stair workout and my two classes at the gym later today. The two classes at the gym are 60 minutes and the stair workout will only take about 15 minutes but it is a hard 15 minutes.
    - 8/25/2014 12:34:33 PM
  • Week one day 3 So I'm not so good with the pushups, but I will get better! - 8/22/2014 11:57:19 AM
  • Week 3, day 3 done - 8/19/2014 4:59:31 AM
  • Week 2 day 3 done. my 30 minutes was done during recess with my class, we did several relays and then ran 2 laps around the field until every one had ran passed the line and the ended up in front of the line. It is called the Indian Relay. It is really fun to do when you have at least 12 in the line. I also went to the gym for my 60 minute cardio class. - 8/19/2014 12:41:08 AM
  • Week 2 day 3 done. my 30 minutes was done during recess with my class, we did several relays and then ran 2 laps around the field until every one had ran passed the line and the ended up in front of the line. It is called the Indian Relay. It is really fun to do when you have at least 12 in the line. I also went to the gym for my 60 minute cardio class. - 8/19/2014 12:41:08 AM
  • Week 2, Day 3 done. - 8/12/2014 6:31:12 AM
  • Week 1 day 3 finished. For my 30 minutes I did a 60 minute cardio class at the gym. - 8/11/2014 11:25:00 PM