Workout Details

  • Duration: 13 Minutes
  • Calorie Burn: 63-123
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Total Body

Total Body Boot Camp Workout for Lean Muscles - Work for What You Want


This Total Body Boot Camp is the perfect routine for when you're pinched for time but you really want to get in an effective workout for the entire body. If you choose a weight for all of these exercises that's challenging, you're going to find that you can easily burn off a good number of calories quickly, and that you can even give each muscle group a quick working-over, enough even to leave you with some sore muscles (in a good way) the following day.

All you're going to need is a set of dumbbells. We've provided the amount of weight being lifted in the video, but you should keep in mind that this is only for reference, and is definitely not a suggestion as to what you should be lifting.

Each person has different strengths and weaknesses, and the amount of weight appropriate for each individual will vary greatly depending on what muscle groups are being engaged. Choose a weight for all of these exercises that really becomes very difficult to lift by reps 8-10. Because we're only doing one round of all of these exercises, it's especially important to push yourself by lifting heavy - as heavily as you can control; you never want to sacrifice form.

Workout Structure
10 Exercises
10 Reps Each
1 Round
Warm up & cool down not included; both are recommended

Boot Camp Exercises
Push Ups - Do as many of the hardest version that you can, switching to the modified version (demonstrated starting at rep #6 in the video) once you get tired or your form starts to suffer

Squat + Arnold Press - Kelli is using 24 lbs total, 12 lbs per hand

Side Plank + Fly - Kelli is using 6 lbs

Bridge + Chest Press - Kelli is using 18 lbs per hand

Plank + Arm Extension - Kelli is using 6 lbs - Do the hardest version of a plank that you can, for as long as you can

Shoulder Shrug Lunge - Kelli is using 9 lbs per hand - switch leading legs halfway through your reps

Wide Row Pulses - Kelli is using 6 lbs per hand

3 Way Lateral Raises - Kelli is using 6 lbs per hand - Palms facing back, facing thighs, and facing outwards (5 reps of the entire sequence)

Triceps Extension - Kelli is using 9 lbs per hand

Bicep Curls - Kelli is using 15 lbs per hand

How to use this routine
With a quick warm up and cool down, this routine easily holds it's own as a standalone workout, especially if you're running short on time. Something is always better than nothing when it comes to working out, and if you try this video you'll find that this one is way better than nothing. You can also add this short routine onto some of our longer total body workouts, to really burnout those muscles, and it also goes well with our HIIT or even low impact cardio workouts. You can do total body workout videos like this one three times per week, making sure to allow the muscles to fully heal in between sessions.


Enjoy this workout? You might also enjoy these similar workouts:

28 Minute Total Body Strength Training Workout + Cardio Intervals

26 Minute Total Body Sandbag Workout for Burning Fat, Build Muscle & Endurance

40 Minute Fat Blasting Strength & Toning for the Entire Body


Eat healthy, drink lots of water, & we'll see you tomorrow!