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Full Body Bootcamp | BurnIt Burn

Fancy a Bootcamp style workout which challenges your entire body? I made this with a twist: ⭐️Each round drop a dumbbell⭐️ Round 1: Building (2 Dumbbells) Round 2: Balance/Strength (1 Dumbbell) Round 3: AMRAP (0 Dumbbells) Get ready to sweat 💦💦💦

  • 45 minutes
  • Intermediate
  • Deck Step · Dumbbell
  • Abdominals · Biceps · Upper Back · Chest · Shoulders · Quadriceps

Interests

Bootcamp Weight management Toning Build muscle

Exercises

Round 1 | 2 Dumbbells

Dumbbell Floor Press
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Dumbbell Bent Over Row
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Dumbbell Kneeling Shoulder Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Dumbbell Bicep Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Dumbbell Lying Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Dumbbell Reverse Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45
Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:45
2 12 12
Rest - 00:45

Round 2 | 1 Dumbbell

Dumbbell Floor Press (One Arm)
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Rest - 00:10
2 12 12
Rest - 00:20
Dumbbell Row (One Arm w/ Split Stance)
Intermediate
Upper Back | Shoulders
Set Reps Weight (kg)
1 12 12
Rest - 00:10
2 12 12
Rest - 00:20
Dumbbell Half kneeling Press (w/ Swing)
Beginner
Full Body
Set Reps Weight (kg)
1 12 12
Rest - 00:10
2 12 12
Rest - 00:20
Dumbbell Seated Concentration Curl
Beginner
Biceps
Set Reps Weight (kg)
1 12 12
Rest - 00:10
2 12 12
Rest - 00:20
Dumbbell Overhead Tricep Extension (One Arm)
Intermediate
Triceps
Set Reps Weight (kg)
1 12 12
Rest - 00:10
2 12 12
Rest - 00:20
Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:20
2 12 12
Rest - 00:20
Dumbbell Deadbug
Beginner
Full Body
Set Reps Weight (kg)
1 12 12
Rest - 00:20
2 12 12

Round 2 | No Weights

Push Up
Intermediate
Chest
Set Time (s)
1 45
Rest - 00:45
Bench Dip
Intermediate
Triceps
Set Time (s)
1 45
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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