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Full Body Bootcamp | BurnIt Burn

Are you ready for a bootcamp-style workout that will challenge your entire body? This will take approx 35mins. ⭐️ Each round, drop a dumbbell ⭐️ Round 1: 2 DB Round 2: 1 DB Round 3: 0 DB Feel free to customize it to your liking by updating the targets. 😎 Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 35 minutes
  • Intermediate
  • Full Body

Interests

Bootcamp Weight management Toning Strength & conditioning

Anatomy

Equipment

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Dumbbell

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Exercises

Round 1 | 2 Dumbbells

Get ready for a muscle-building round! We’ll start with two dumbbells - pace yourself.

Dumbbell Floor Press
Beginner
Chest
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Bent Over Row with Dumbbells
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Kneeling Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Standing Dumbbell Bicep Curl Supinated Grip
Beginner
Biceps
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 12 -
Rest - 00:45
Dumbbell Reverse Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:45
2 12 -
Rest - 00:45
Shoulder Racked Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:45

Round 2 | 1 Dumbbell

Time to drop the weight and pick up the pace! This section will be done at a faster pace with shorter rest periods 💪.

Dumbbell Floor Press (One Arm)
Beginner
Chest
Set Reps Weight (kg)
1 12 -
Rest - 00:20
2 12 -
Rest - 00:20
Dumbbell Row (One Arm w/ Split Stance)
Intermediate
Upper Back | Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:20
2 12 -
Rest - 00:20
Dumbbell Half kneeling Press (w/ Swing)
Beginner
Full Body
Set Reps Weight (kg)
1 12 -
Rest - 00:20
2 12 -
Rest - 00:20
Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:20
Deadbug Legs with Dumbbell above Chest
Beginner
Full Body
Set Reps Weight (kg)
1 12 -
Rest - 00:45

Heads up AMRAP next

Here’s a pro tip: it’s best to do this next section in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Round 2 | No Weights

Get ready for an all bodyweight section - no weights needed! How many reps can you get in the designated time? 🤔

Full Bodyweight Press Ups
Intermediate
Chest
Set Time (s)
1 45
Rest - 00:45
Suicide Drill
Intermediate
Full Body
Set Time (s)
1 -
Rest - 00:45
Plyo Lunge
Intermediate
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 45
Rest - 00:45
Squat Jump (w/ Touch Down)
Beginner
Hamstrings | Quadriceps | Glutes | Calves
Set Time (s)
1 45

Created by

Leon Ward’s BurnIt
Personal trainer

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