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SparkPeople 28 Day Bootcamp

Backcover description: Get better results in less time with this fat-bursting cardio and toning workout Every month, millions of people visit SparkPeople.com for help reaching their fitness goals. Now you can reach your gorals with four fat-torching, calo

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Equipment used


	Dumbbells

SparkPeople 28 Day Bootcamp

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Detailed specifications • Minute-by-minute graphs • Descriptions by certified instructors

Level:		Begin/Inter

Aerobics impact:		Mixed

Aerobics choreography:		Basic

Toning emphasis:		Total body

Emphasis details

Toning Emphasis

Upper body:		9 minutes	(15%)
Lower body:		7 minutes	(12%)
Upper/lower:		33 minutes	(56%)
Abs:		10 minutes	(17%)

	(includes toning in aero/tone intervals)

Instructor:		Nicole Nichols
		Instructor profile

Customer rating:

(average of 15 customer ratings)

Time graph for SparkPeople 28 Day Bootcamp

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Certified instructor description: An exceptionally varied mix of cardio and toning exercises led by a very friendly instructor. You can do the entire workout or choose one of the shorter pre-programmed premixes (e.g. just: warm-up, aerobics segment, cooldown). Each section is different. The aerobic portion features a blend of cardio classics, kickbox and athletic moves (often with fast-paced "bursts"). The aero/tone segment alternates one-minute fat-burning intervals with longer/tougher toning sequences. The next section emphasizes time-efficient, multi-muscle toning (e.g. working your upper and lower body at the same time). The final series combines traditional body-sculpting with kettlebell-inspired exercises (using a single dumbbell). Requires 3 to 8 lb. dumbbells. DVD includes a recipe book and 28-day workout calendar. ©2011. DVD has: 8 premixes (22 to 60 min. alternate workouts), Chapter menus.

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SparkPeople 28 Day Bootcamp
28 Day Bootcamp
I am a senior that took time off from exercise and am now getting back into exercising on a regular basis so I did not want anything too extreme. I am a little mixed about this video. I thought the cueing was done well, it wasn't too bouncy and most of the footwork was pretty basic to follow. I'm at an age where I need to modify lunges and squats and was able to do that easily. I only gave it three stars because I did find some of the moves awkward to do, the boxing section for one. I found Coach Nicole quite boring and like most DVDs I could have used a little less talking on her part. I find I get bored with the workout and am watching the timer on screen to see how much longer it will last. Overall, it does give me a good workout, but I don't think it will be one of my go to exercise DVDs. - posted by Linda on 4/6/2013

poorly done
I have returned this DVD because it was too difficult to follow. - posted by Phuong Ta on 8/2/2012

Good Basic Work Out
Verdict is kinda still out on if I really like this workout or not. It does have some different moves but they are basic and do-able. I would never call this a bootcamp workout..I think of bootcamp as to something that is very extreme, like Cathes workouts. This work out is not that at all. But with my age and arthritis, it was good for me - not jumping around or too much extreme cardio. I could adapt how I wanted and the instructor is clearly spoken. There wasn't much music to it really and at times I did feel that it was so basic that it was almost boring. But felt I did get a good workout. - posted by Marsha on 6/26/2012

Love the 28 Day Plan!
Whoever said this is a beginner's workout doesn't remember what it's like to be a beginner - if you define beginner as someone who has never exercised as an adult or has not worked out in years. There are beginner modifications which should make the workout doable for most but if you follow the instructor you will get a good, moderate workout IMO. I really like the instructor. The moves are fun and there is a lot of variety. The time goes by very fast which is important to me! - posted by Sara on 4/19/2012

great workout
great video, good workout, good variety, follow the bootcamp or choose your own workout! - posted by Joan on 4/5/2012

poorly done
There's nothing terribly wrong with this workout, but there isn't much appealing about it either. The production values are very poor - bare set, uninspiring music, and overall very boring. The routines were awkwardly put together and the cueing was not good. The instructor seemed friendly and well intentioned, but the workouts were just not put together well. There are much better basic workouts for beginners. - posted by Barb on 4/3/2012

Awesome workout for beginners intermediates and I hate to say it...middle aged!
This is such a safe effective workout! I haven't worked out in years though was quite athletic in my twenties and thirties! I've put on 30 lbs since then as well. I love this workout and have tried many. But so many either don't que well or are too bouncy or dancy for me. Also I'm at the age where my knees talk to me and my back aches sometimes so I'm able to modify lunges and squats and still get a good aerobic and toning workout. The calendar and customizable options are great. As is the timer at the bottom of the screen. In a month of diet of 1300 to 2000 calories a day I have lost 12 lbs and three inches off my waist using this video alone! - posted by Beverly on 2/14/2012

28 day Bootcamp
This is a perfect video for me. The prompts are clear and easy to follow. You can customize your workout to fit your needs. It is challenging, but not too difficult. I am so glad I saw this recommended in a magazine I was reading. - posted by Helen on 2/2/2012

Hmm...
I think their definition of "bootcamp" and mine are two different things. This is definitely a beginner to slight intermediate workout. It barely got my heart rate up. While it's not what I need as I'm looking for something Turbo Fire level or harder, it could be good for someone just starting out a fitness routine. - posted by Diane on 1/30/2012

Beginner workout
I gave this workout 4 stars because it is very well done and the cuing is excellent. I liked the flow and thought there were some interesting moves. But for me it is too basic and beginner level- I didn't feel like I got a "good" workout in a half hour, like I used too. But if you are a beginner, I think you will like this workout. Plus I like the flexibility of aerobics vs toning, and the option of a 20 min vs 30 min workout. The kettlebell workout was fun. - posted by Joanne on 1/21/2012

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Reading a Time Graph

Each workout shows a time graph of the workout sequence, from beginning to end. For example, this workout starts with a 10-minute warm-up and ends with a 10-minute stretch. In between, you'll do aerobics, then toning, then a cooldown.

Segments that include both aerobics & toning
Some workouts combine aerobics and toning. If the aerobics and toning are done at the same time, you'll see a "blended" graph. If the aerobics and toning are done in short, alternating intervals, you'll see an "interval" graph.

Premixes

These are alternate workouts created by the manufacturer. They use the same content as the main program (i.e. the very same video footage). But the sections are re-edited into pre-made alternative workouts that you select from a menu. These are often condensed versions of the main workout.

Chapter menus

You can play only the individual workout segments you want by picking them off a chapter menu (one at a time).

Level

Beginner: Just starting out, very overweight or haven't exercised in over six months.

Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).

Advanced: Very active in sports or consistently work out four or more times per week.

Aerobics impact

Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.

Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.

Mixed Impact: This alternates or combines the above styles.

Aerobics choreography

Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.

Complex: More intricate combinations and patterns. They're ideal for people who like to dance.

Moderate: More interesting than Basic, less dancy than Complex.

Toning emphasis

Upper body: Arms, chest and back.

Lower Body: Legs, thighs, hips and buttocks.

Abs: Abdominals (stomach), core and sometimes lower back.

Total body: Tones all three of the above muscle groups.

Aerobics & Toning

Definition: Includes two workout activities. The aerobics segments are fast-paced standing movements like marching, dancing and jumping. These segments require no equipment. The toning sections are slow, controlled movements working against a resistance. These may include Pilates and weight training.

Benefits: The combination of both activities provides a balanced workout. The aerobics burns calories, strengthens your heart and increases stamina. The toning builds lean muscles, increases your metabolism and makes everyday activities easier.