SPARKPEOPLE: 28 DAY BOOT CAMP

This DVD features a 28 day planned calender, in which you click the box representing day 1 to day 28, to do the exercise (or rest) for that day. It looks like a regular calender with 28 little boxes. So, if you click the box for day 1, the cardio burst workout will appear for you to work out for about 22 minutes.Here is the calender plan from day 1 to day 7.Day 1 (22 minutes) Cardio burstDay 2 (22 minutes) Short cardio-sculptDay 3 Rest (or cross train with another workout)Day 4 (22 minutes) Cardio burstDay 5 (22 minutes) Short cardio-sculptDay 6 Rest (or cross train with another workout)Day 7 (22 minutes) Short cardio-sculptFrom day 8 to day 28, the workouts increase in intensity and variety. Times are approximate for this above section.~~~If don't want to follow the calender, you may customize your own workouts from the following list.Warm up (6:14)Cardio burst (12:24)Short cardio-sculpt (11:56)Tone & burn (21:12)Total body challenge (31:12)Cool down (4:44)You may also play all (87:42) to work out for about 88 minutes.~~~This DVD seems designed to help people lose weight, with modifications for beginners and intermediate. This DVD is probably not intended for experienced exercisers.For me, this was a basic, calm, easy, and almost sedate exercise workout when I did the "play all" workout which was about 88 minutes. (I have been exercising for a long while).Coach Nicole instructs and works with two other young ladies. She explains clearly, with one lady showing the basic moves and another lady showing the more advanced moves.A pair of light weights and a mat is needed for this DVD.~~~Here is a detailed breakdown. Most exercises or moves are listed.1. Warm up (6:14): This is made up of basic aerobic moves, with a few high impact hops or jumps, and light stretches.March in placeMarch forward & back with tap, with hop, and kneePlie squat, with twistStep & tapSquat pulsesJump rope, with hop (you don't need a jump rope)Back tapLunge, with arm raise, with side stretch2. Cardio burst (12:24)March in placeGrapevineMambo, with turnSide step to lunge, with reach, with balanceSide tap, back stepJack & scissors jumpsSquat, with reachJab, cross, hook, hold, with step touch, knee, kickStep tap, hop, punch, kneeDiagonal grapevine, push & pull, shoulder raiseHalf jacks3. Short cardio-sculpt (11:56): A pair of light weights are used.Side leg dragSquat, with shoulder workSide tap, plie jump, with lateral raiseBiceps curlTriceps kickbackBack tap to kick, back lunge to kiokBridge up & downPlank to slow burpee, to burpee with hopPush up, with rear raiseHigh knee march, skip, with rotationPlank holdBack & leg raise4. Tone & burn (21:12): A pair of light weights are used.Squat, with lateral raise, with front raisePivot & rowDiagonal steps, with hopBiceps curl, with knee, with balanceSide bend & raise, with kneeTap back, with hop, with lunge hopFront lunge, with pass, with curlLateral raise & tap, with kneeFront raise & back tap, back raise, with kneeCurtsy squat, with side kick, with shoulder pressBiceps curl, with abdominal lean, with knee raiseFly & crunchRow, with triceps kickback, with modified knee plank, with plankThree pulse squat, travel, jump5. Total body challenge (31:12): A pair of light weights are used.Squat, pick up weightsSquat, swingSingle leg squat & lateral raise, with back tapSquat, clean & pressWindmillSwing & side stepFront lunge, with press, with turnWoodchop & twistBent over row, pulsesLunge & curl, lunge holdFly variations, with bridgeBridge & biceps, with leg raiseCrunch, reach twistSide plank, with side crunch, with pulsesPlank on knees, with arm raise, with leg raisePush up variationsGoal post, pulsesV steps, with arms with hop6. Cool down (4:44): This is made up of light movements and stretches.March in placeSide stepBack & chest stretchesMarch in placeBack tapLeg & back stretchesQuad stretchShoulder stretch

I do not like to exercise. But I am aware that it's necessary. I don't want to shell out money for a gym membership and I'm not a runner. I need to have some options for when I'm short on time. A friend recommended this DVD and I thought I'd give it a shot. I have followed the initial 28-day "boot camp" plan and liked it as much as I can like any exercise regimen. I like that there are variations given for beginners and those more advanced. I like that there are some kickboxing aspects to a couple of the workouts and that it combines cardio and weights in most of the workouts. And I really like that I can choose a workout based on how much time I've got to devote to it. I can do a short 12-minute cardio routine, a 30-minute Total Body Challenge or the entire DVD for a 64-minute workout (or a number of other variations). Coach Nicole gives good cues and options for basic and more advanced viewers. She doesn't bark orders like some instructors and isn't overly perky either.I do wish there were some way to combine a few workouts from the main menu to play together in the way that a couple of them are combined for some of the Boot Camp workouts but as far as I can tell, that's not an option. You have to choose each one individually, which isn't terrible but it does necessitate going back to the main menu in between workouts briefly. That's my only complaint, though.Edit: I wanted to add that, as at least one other reviewer noted, this workout can be tough on your knees. There are A LOT of active lunges in these workouts. I started having some knee problems last month that worsened after I worked out with this DVD so I had to lay off for a bit. I haven't stopped using it but I do have to modify it to the point where I'm barely doing anything for some sections of the workout that are almost entirely dependent on lunges.

More motivating than 30 day shred, and much more variety in the moves which keeps it way more interesting. I first tried 30 day shred and the tone of that dvd is a harping " give it all you can so we can get outta here". With JM's constant verbal reminders about how hard it is, how its only 20 minutes so its gotta be hard, look how hard the girls are working etc etc.. it always made me feel like I just wish it was over already.Not so with this one, Coach Nicole gives off such a different vibe about working out that is pleasantly motivating. Though it is hard, I don't find myself wishing it was over as I am doing it. And even though the dvd has a clock countdown on the screen, which I love, somehow the clock helps with the motivation. I just finished the 28 day program and was not bored at all...and a few of those days are 30+ minutes. I also love the days off and I plan to do this video again a few times, since several levels are presented throughout and my goal right now is to get in better overall shape.I also finished 28 days injury free thanks to her reminders on what to focus on. As far as the fancy footwork complaints, I don't like grapevine either so I substitute a move I loved from 30 day shred, the " skater' move. It's cardio, she often tells you that also, so ...anything you do to get your heart rate up ,in good form, is going to do the job. The boxing arm/ footwork is really hard for me to coordinate, but I really want to learn that so I keep trying and just keep moving and laughing at my uncoordinated mistakes.Lastly, here's what i have learned over the years about protecting my knees and back..in case this helps someone else.Though I have always had a physical job I never was athletic and over the years I hurt myself most every time I tried to work out. The fine points of form can be subtle if you are starting, or, if like me, you are overly enthusiastic about giving it your all.First, if you don't have a lot of strength be careful not to do moves by throwing your weight around, its really important to pay attention to form and control so you will gain strength in your muscles. Also, you want to use your big muscles to protect your knees and back. I used to squat and lunge by pushing my body down which threw the weight forward on my knees; I have learned to push back and down to use my leg muscles and protect my knees. On the ab work on the mats I am learning to really focus on feeling it in the abs, not the neck, shoulders, arms. etc..All in all I like this the best of any exercise video and after a few times through I will be looking for others by Nicole. For the curious, I did not magically lose any weight on either program, but then again, I did not change my eating or scotch habit either :-)) My current goal is to get stronger and in better physical shape, then I will work on the 15 or 20 pounds I'd like to lose.Edit 2/15 I completed this tape again and went back to 30 day shred. I found Level 3 of that to be the perfect transition after two rounds with this video.

I have seen a couple of segments from this Spark People Boot Camp on Fitness TV, and the bit I love is the 20 minute all over session, so was glad the whole DVD was available on Amazon UK. I am no exercise novice, and it's a good little time saving all over body routine, that I find challenging, especially if you work at the advanced level. Only criticism is that it does not flow as a DVD, if you want to do more than one segment, you have to go back to the main menu, which affects the flow when you are on a roll. Overall, a good combination of exercise disciplines, recommended for beginners to advanced levels.

I treat myself to a new fitness DVD every month to mix things up a bit and keep boredom at bay. I have most of Davinas, a few Jillian Michaels, Nell Mcandrew etc. This is a fantastic workout which you can use as you see fit, dependng on how much time you have. Coach Nicole looks very sweet but boy does she work you hard. I love the fact you get a great workout but the exercises are all easy to follow and do.Definitly one of my favourites.

I really enjoy the work outs on this DVD. Bought it so I could use some weights in my workout. Like the bonus content too

This DVD is what is say a 28 day workout. If you want to get fit or loose weight this is the one to buy.

I love this very easy to follow