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Bootcamp: 10-Minute Lower Body Blast 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 lower body workout that you can do anywhere, with a pair of dumbbells (optional) 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: 10 minutes
  • Equipment: Dumbbells (optional) and a chair
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Glutes, quads, hamstrings, inner and outer thighs, calves
  • Fitness Level: Beginner to advanced
  • Impact: Low-impact
  • Safety Precautions: Use a weight that is appropriate for your fitness level, where you feel challenged but can maintain good form. Because some of these exercises require good balance, hold onto a chair for support if necessary.
  • Extra Tip: Watch out for poor form! Make sure you don't lean forward when lunging or squatting, and try to keep your weight balanced equally between both feet.

Member Comments

  • day 2 of week one done - 11/20/2014 5:00:33 PM
  • Week 1 day 2 done! Re-booting from a few years ago when I started week 1 and gave up. Trying to stick with it this time! - 11/11/2014 10:24:53 AM
  • Day 2 video done. Am going to do it 2 more times today. - 10/6/2014 6:59:52 PM
  • Week 1 day 2 done! - 9/12/2014 10:08:36 PM
  • Week 1,day 2 check - 9/8/2014 4:34:05 PM
  • Week 1, day 2 video done. - 9/6/2014 7:12:37 PM
  • Week 4 Day 2 done. Today is Sunday so I did not get my 10000 steps in today. Only 5536 today so far. (6:18) I like to have 2000 calories burned by 10:0'clock and I only have 1421. I feel like I am doing fine, because today is the day I chose to take it a little bit easy. I know I will a have at least 1800 calories burned by 10. I know my activity level will not be full. Hope everyone is having a fantastic last day of August.
    I did.
    I went to Church in Bovill, Had a nice visit and lunch with my brother on the way home, and to top it off, my husband is BBQing tonight. Love it. - 8/31/2014 9:20:50 PM
  • Week 1 day 2 10 min done - 8/29/2014 9:40:53 PM
  • week one, day 2 - 8/29/2014 2:42:38 PM
  • Week 4, Day 2 - Done - 8/25/2014 8:50:47 AM
  • Week 3 day 2 done. my extra was a stair workout. Brenda Vance video. It is a great workout. I did 1 through the workout. Tomorrow I am going to try to make it through 2 times and add one more time each day until I get to 5 times through.
    - 8/24/2014 11:49:05 PM
  • Week 3, Day 2 Done :) - 8/18/2014 3:26:03 PM
  • Week 2 Day 2 done. My 30 minutes were done running up 75 steps and then down the road to do it again 8 times. I did rest a little in between each flight. I went with my husband and he does crunches and push ups in between each run. It was a good run today. - 8/17/2014 9:47:59 PM
  • Week 2 Day 2 done. My 30 minutes were done running up 75 steps and then down the road to do it again 8 times. I did rest a little in between each flight. I went with my husband and he does crunches and push ups in between each run. It was a good run today. - 8/17/2014 9:47:59 PM
  • W1D2 Done! I think my legs were a little sore from day one but I feel accomplished doing my 10 minutes today. :D - 8/14/2014 2:52:39 AM