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Bootcamp: 10-Minute Lower Body Blast with Dumbbells

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Click here for a printable version of this routine!

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

  • why doing the printable, the second page is messed up with ads and such? - 4/20/2014 5:04:29 AM
  • Just did this 3 times over and really enjoyed it!
    I used hot dog tins in place of dumb bells (ironic!?)

    Thank you Coach Nicole :) - 4/18/2014 10:03:40 AM
  • Excellent video......I had no problem doing these my left leg actually worked with me today this set i plan on doing every other day - 4/17/2014 8:44:04 AM
  • Thanks Nicole. This workout always feels so good! - 4/6/2014 11:38:40 AM
  • Day 2 video done! Squats a bit hard on the knees! Now to get my daily walk in! - 4/2/2014 1:52:29 PM
  • Loved the variation of the exercises . - 4/1/2014 11:00:25 PM
  • Good strech! Worked front of thighs and hamstrings. Thank you Nicole. Everyone, have a wonderful day! :) - 3/31/2014 9:32:43 AM
  • Good one - 3/20/2014 9:50:37 AM
  • Nice workout for a snow day and you can't ghetto the gym. - 3/18/2014 12:52:30 PM
  • week 4 day 2 done - 3/16/2014 7:46:23 AM
  • week 1 day 2 done!!! - 3/12/2014 4:54:51 PM
  • Week 2 Day 2 - done! - 3/10/2014 6:33:32 PM
  • wk 3 day 2 done now on to my ab workout and my challenges - 3/3/2014 7:08:17 AM
  • Oops I meant to say Wk2 Day 16 (2) - Done... yata yata yata lol.... it's after 12am... I didn't realize it was after 12am... when I looked at the date on my computer :) hehe... :0
    - 2/17/2014 3:49:05 AM
  • Wk 2 D 17 (2) - Done!!!! Congrats to me!!! Congrats to us!!!! I didn't want to start today... my lazy button kicked in, but I pushed my self, regular clothes and all... I figured if I changed into workout clothes it'd be another hour before I did my workout lol... Maybe it was the clothes, or that I'm getting stronger, and slightly more flexible but the lunges today also had me wobbling!!! I'm so excited I can wobble, and not be in pain, or afraid I'm going to hurt myself!!!! (I've got a bad back... stiffness, and soreness usually keep my movements very limited - these videos are working for me :) ). Anyways I'm proud of myself for just getting off the couch, and deciding to just go for it... I already had my shoes on... for me that's really what tells my brain, and my body I'm ready to work out the right kind of shoes!!! lol... Let's keep up the great work peeps, It's a long weekend... I've taken a break from cardio today to help rejuvenate from my b-day weekend... but I think I'm going to kick my shoes off now, and maybe do a little bit more stretching to help relieve some of the tension in my back... I don't know about you, but sitting up straight, and kicking my legs out is really tiring!!! lol but well worth it in the long run!!! Have a GREAT DAY, and keep sparking... let us all know how you're doing today!!! - 2/17/2014 3:33:26 AM