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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

  • Really good work out again!

    I wanted to do this 3 times over, but those chair dips hurt 2nd time around so stopped on 2 runs instead of 3......feel great now though :D

    Thanks coach! - 4/19/2014 12:25:44 PM
  • Day 3 completed. Hard chair dips ! - 4/1/2014 9:30:43 PM
  • this was a workout I could do. I had to skip day 2 and 3 because I do not have a stability ball, but this was a nice break from the cardio. - 3/29/2014 3:07:04 PM
  • Done but couldn't do the triceps with the chair can someone give me a variation so I can do them . I'm not at the level yet to do them - 3/27/2014 12:48:02 PM
  • week 4 day 3 done now to my daily workout app - 3/17/2014 8:41:24 AM
  • week 3 day 3 done with this video, it kept stopping the first time so I went to a cardio sculpt video and did that halfway through before it stopped on me and came back to this one and it went through to the push ups and stopped so I am going to do my ab video and hopefully that video does not stop on me because that is my favorite one. - 3/4/2014 8:55:49 AM
  • wk2 day 3 I was a lil' tired this morning after a vigorous workout yesterday and I needed this easy workout today and I 'm all done woohoo - 2/19/2014 8:41:42 AM
  • Wk 3 Day 17 (3) - Done!!!! I'm really stiff... so glad this was an arm workout!!! No cardio again today just too stiff... I think it's stress... but the push-ups today were a bit easier!!! I also went to the 99cent store and picked up some fruit to add to my diet!!! Keep sparking peeps!!! Let us know how you're doing!!! - 2/18/2014 3:23:27 AM
  • Week 1 Day 3 vid complete! AND I walked for 30 minutes yesterday! I'm going to do the same today. Yay me! Thanks Coach Nicole! - 2/13/2014 10:44:10 AM
  • Hey now! Video 3 done. I was able to bend down and walk out with my hands on this one!:) Not a bad video. Will do 3 more videos later to catch up, right now I have to do my 60 minute walk. Once I'm behind, I know me, I'll come up with some excuse not to do it. Keep up the good work everyone. Keeping it real. - 2/11/2014 11:44:52 AM
  • Wk 2 day 10 (3) Done!!!! Is it me or did this video seem super short compared to some of the others? Well the only part that seemed like it went on forever was the tricep dips, and the push-up which I totally skimped on... I was afraid I was going to get stuck if I went too far down, I'm not that strong yet, and I'm hyper sensitive on how far I push my back... it may also have been that I didn't start this video at 1230am :) instead it was early at 1130 pm :) I'm just proud I did it!!! and thanks to the Ollympians I also went to the gym and did 15 min on the elliptical... I "ran" a mile in 15 min!!! :) Go me, Go you, Go Us!!!! Keep sparking peeps!!!! - 2/11/2014 2:04:25 AM
  • wk1 day3 complete now off to do my squat challenge for day 17 - 2/7/2014 8:40:25 AM
  • I hate tricep dips. I will do them but I hate them. - 2/5/2014 11:08:24 PM
  • Good work out for my arms, and shoulders. Had rotator cuff and shoulder repair 2 years ago and work a lot to maintain mobility and strength in them. Could not do chair dips but I will eventually be able too. - 1/13/2014 12:12:36 PM
  • wk1 day3 completed! I was busy and almost didn't stop but who can't take 10 minutes out of their busy schedule? I'm surprised how hard the push-ups are for me, even on my knees! I need to keep the strength training up ongoing and not fall away from doing it regularly. - 1/10/2014 9:17:57 PM