Burn Boot Camp - www.burnbootcamp.com
Copy Right of Devan Kline Fitness, L.L.C. – 13411 Hunters Road – Huntersville, NC – 28078 – All Rights Reserved
The Burn Boot Camp™ 16 week body transformation
is designed specifically for the busy lifestyle of a
mother. The cutting edge program designed by BBC
founder Devan Kline offers an all-encompassing
solution for you to succeed. This program has been
used countless times and now it’s your turn! You
can get into the body of your dreams with a little
hard work and guidance from your BBC expert
personal trainers.
Weekly Protocol
Day
Exercise
Monday
30 – 45 Minutes Hiit Training
Tuesday
15 – 30 Minutes Burst training (or) 5K (3.2 Miles)
Wednesday
30 – 45 Minutes Hiit Training
Thursday
15 – 30 Minutes Burst training (or) 5K (3.2 Miles)
Friday
30 – 45 Minutes Hiit Training
Saturday
30 – 45 Minutes Hiit Training (or) 5k (optional)
Sunday
Mandatory off day
Repeat Weekly Protocol every week for 16 weeks in a row
H.I.I.T. Training
High intensity interval training or HIIT is the foundation of this program. This
style of training is designed to increase overall lean muscle tissue and increase
metabolism turning the body into a calorie burning machine.
How to Perform HIIT Workouts





Pick one workout: Order does not matter just make sure the same workout is
not done in the same week
Time: Each workout lasts 30 or 45 minutes. No workout is to be longer than
45 minutes ever!
Repetitions: Each workout consists of 10, 20, or 30 repetitions based on your
goals. 10 reps to build maximum strength, 20 to build muscular endurance
(most recommended), or 30 to shred some muscle down (rarely recommended)
Rest: A maximum of 30 seconds is allowed after each exercise. The idea is to
rest as little as possible between each exercise to complete the most rounds
possible in the time slot.
Goal: Complete as many rounds as possible in the 30 or 45 minute workout.
Keep track using the H.I.I.T. Log.
Burst Training
Burst training is the body fat loss foundation of this program. Burst training is
scientifically proven to burn 9x more fat that traditional cardio. Burst training works get
heart rate to 90% of its max to maximize fat burn and speed up metabolism.
MamaBurst is DVD program created just for this program! It has 23 different workouts in
over 7 hours of training with Burn Boot Camp founder, Devan Kline. Click here to purchase.
How to Perform Burst Workouts





Pick one workout: Order does not matter just make sure the same workout is
not done in the same week.
Time: Each workout lasts 15 or 30 minutes. No workout is to be longer than
30 minutes ever!
Intervals: Each workout consists of a continuous 20 second on 20 second off
interval. This means the exercise is performed for 20 seconds followed
immediately by 20 seconds of rest. Perform one exercise, rest, and move onto
the next. Cycle through all 5 exercises for the 15 or 30 minute duration.
Intensity: The intensity of the exercises must be 100% effort. All exercises
are designed for speed. Go as fast as you possibly can as this is the ONLY way
this burns 9x the fat of traditional cardio.
Goal: Stay exactly on track with the 20 second intervals and perform the
exercises as fast as you can with good form. Keep track of your Burst training
using the Burst Training Log.
5 Kilometer Run (3.2 Miles)
As I do not agree with traditional cardio, this style of running will build lean
muscle in your legs and burn a tremendous amount of calories. You will never run
more than a 5k but only try to increase your performance during the run.
How to Progress Your Running


Time: Every run’s performance is measured by the time it takes you to
complete the 5k.
Intensity: The intensity of your run is what will change your body, not the
distance you run. Each run should be completed in less time than the last.
H.I.I.T.
High Intensity Interval Training
Workout #1 – Full Body

Squat to High Pull - Push Up/Row Up - Squat Press - Bent Over Row - Curl Press
Squat to High Pull

Start in a standard squat position. Perform
squat and pull DB’s underneath chin keeping
elbows above hands. Keep DB’s as close to
body as possible.
Push Up/Row Up

Start in standard push up position. Perform
push up. Pull DB into armpit keeping elbow
tucked into ribcage. Repeat with opposite arm.
All three moves = one rep.
Squat Press

Start in a standard squat position. Place DB’s
on shoulders. Squat down tracking knees over
toes. Explode up and press DB’s overhead.
Bent Over Rows

Start in standard squat position. Move feet
one step in from shoulder width. Bend over
at the waist. Pull DB’s up by taking thumbs
into armpits and keeping elbows tucked to sides.
Curl Press

Start with feet shoulder width apart. Slightly
bend knees. Place DB in Hands. Curl DB’s. At the
top of the curl spin DB’s out and press up.
H.I.I.T.
High Intensity Interval Training
Workout #2 – Legs and Back
Close Stance Squats - Bent Over Rows - DB Jump Squats - Bent Over Back Fly - 80/20
DB Speed Squats
Close Stance Squats

Start in standard squat position. Place feet
and knees two inches apart. Perform squat
holding DB’s on shoulder.
Bent Over Rows

Start in standard squat position. Move feet
one step in from shoulder width. Bend over
at the waist. Pull DB’s up by taking thumbs
into armpits and keeping elbows tucked to sides.
Bent Over Back Fly

Start in standard squat position. Keeping
shoulder blade pinched back bend at hips
so back is 45 degrees perpendicular to the
ground. Hold DB’s in hands keeping arms
straight. Attempt to touch elbows behind back
DB Jump Squats

Start in standard squat position. Hold DB’s
and let arms hang by sides. Perform a squat
and explode in the air leaving toes. Land on
toes and smoothly transition into next repetition.
80/20 DB Speed Squats

Hold DB’s on shoulders. Stagger feet and place
80% of weight on front leg, 20% on back. Perform
squat. Both legs = one set.
H.I.I.T.
High Intensity Interval Training
Workout #3 – Shoulders and Biceps

Curl Press - Speed Press - Squat High Pull- In and Out Curls - Iso Shoulder Fly
Curl Press

Start with feet shoulder width apart. Slightly
bend knees. Place DB in Hands. Curl DB’s. At the
top of the curl spin DB’s out and press up.
Speed Press

Stand with feet shoulder width apart. Slightly
bend knees. Place DB’s on shoulders and press
as fast as possible.
Squat to High Pull

Start in a standard squat position. Perform
squat and pull DB’s underneath chin keeping
elbows above hands. Keep DB’s as close to
body as possible.
In and Out Curls

Stand with feet shoulder width apart. Slightly
bend knees. Perform a standard curl. Turn DB’s
out and perform another curl.
Iso Shoulder Fly

Stand with feel shoulder width apart. Slightly bend
knees. With DB’s in hand raise left arm straight out.
Perform reps with right arm. Both arm = one set.
H.I.I.T.
High Intensity Interval Training
Workout #4 – Full Body

Plank to Push Up - Single Arm DB Squat Press - Mountain Climbers - DB ½
Burpees - Fast Twitch/Slow Twitch Push Up
Plank to Push Up

Start in standard push up position.
Place left elbow on the ground followed
by right elbow into plank position.
Return to push up position one arm at a time.
Single Arm DB Squat Press

Start in standard squat position. With DB’s on
shoulders perform a squat pressing one arm up
at a time. Alternate arms. Both arms = 1 rep.
Mountain Climbers

Start in standard push up position.
Drive one knee up to chest and jump switch
to land with opposite leg forward keeping
butt parallel to ground.
DB Half Burpees

Start in standard squat position.
Place DB’s on ground and jump feet back to
standard push up position. Jump feet back up
to hands and press weights up.
Fast Twitch/Slow Twitch Push Ups

Start in standard push up position. Perform
2 push ups with a 3 count down and a 3
count up. Perform 2 push ups as explosive
as possible. Alternate fast and slow for rep count.
H.I.I.T.
High Intensity Interval Training
Workout #5 – Full Body (Chest and Back Concentration)

High Plank Shoulder Raise - Prison Push Ups – Lawnmowers - Man Makers - Sumo
Squat Press
High Plank Shoulder Raise

Start in a push up position with DB’s under
hands. Keeping a flat body, alternate arm
raises straight out in front of you keeping
your eyes looking forward.
Both arms = one rep.
Prison Push Ups

Start in push up position with DB’s under hands.
Perform a push up taking your chin out in front
of the DB’s and keeping your body flat. At the
top of the push up drive left knee to chest.
Alternate knees each push up.
Lawnmowers

Start in a lunge position with left leg out first.
Place DB on the inside of left foot. Keeping back
flat at 45 degrees. Rip the DB up and rotate body
as if pulling the cord to a lawnmower.
Both arms = one set.
Man Makers

See Prison Push Up. Add a row keeping
body flat and driving thumb to armpit.
Squat Press

Start in a standard squat position. Place DB’s
on shoulders. Squat down tracking knees over
toes. Explode up and press DB’s overhead.
H.I.I.T.
High Intensity Interval Training
Workout #6 – Back and Shoulders

Renegade Row Up - DB Burpees - Bent Over Rows – Locamotive - Power Press
Renegade Row Up

Start in standard push up position. Perform
alternating row ups keeping shoulders and hips
square to the ground.
DB Burpees

Start in standard push up position. Perform a push
up, Jump feet to hands and all in one motion press
DBs in the air.
Bent Over Rows

Start in standard squat position. Move feet
one step in from shoulder width. Bend over
at the waist. Pull DB’s up by taking thumbs
into armpits and keeping elbows tucked to sides.
Locatmotive

Start in standard squat position. Move
feet in one step under body. Bend over
at waist keeping shoulder blades pinched
together. Alternate rowing with each arm
as fast as possible.
Power Press

Start in standard squat position. Keep DB’s in
hands squat down keeping chest and eyes up.
Touch the DB’s to the floor. Push feet through
the floor driving DB’s in the air as fast as possible.
H.I.I.T.
High Intensity Interval Training
Workout #7 – Chest and Triceps

Military Push Up/Row Up - Skull Crushers - Spider Man Push Ups - Overhead Tricep
Extension - Staggered Push Ups
Military Push Up/Row Up

See push up/row up. Keep hands a step in
from shoulder width. With palms facing each
other, tuck elbows into side and perform a
push up/row up.
Dead Bug Tricep Extensions

Lay on back raising feet 45 degrees in the air
and flexing feet. With palms facing keep elbows
directly above shoulders. Lower DB’s on
Spider Man Push Ups

Start in push up position. Perform push up.
Walk feet and hands over in one direction
and perform another push up.
Overhead Tricep Extension

Stand with feet staggered. Place both
hands around single DB. Keep elbows as
close to ear as possible fully extending
DB with both arms.
Staggered Push ups

Start in standard push up position. Move
left hand under chest and right hand under
face. Perform push ups. Both sides = one set.
H.I.I.T.
High Intensity Interval Training
Workout # 8 – Legs and Shoulders

Push Ups - DB Jump Squats - DB Burpees - Squat Hold Shoulder Press - DB Swing
Skies
DB Jump Squats

Start in standard squat position. Hold DB’s
and let arms hang by sides. Perform a squat
and explode in the air leaving toes. Land on
toes and smoothly transition into next repetition.
Squat Hold – Shoulder Press

Start in standard squat position. Squat down
and hold the position the entire exercise. Place
DB’s on top of shoulders and press up controlling
DB’s back down.
DB Swing Skies

Start in standard squat position. Let DB’s hang in
hands with palms facing. With straight arms swing
DB’s out in front of body. As arms come back
perform a squat. Stand back up raising DB’s back
out front.
DB Burpees

Start in standard push up position. Perform a push
up, Jump feet to hands and all in one motion press
DBs in the air.
Push Ups

Start in standard push up position. Perform a push
up by placing hands underneath shoulders and
aiming chin in front of finger tips.
H.I.I.T.
High Intensity Interval Training
Workout #9 – Arms and Legs
Squat Turn and Press - Triceps Kickbacks - Squat Curls – Locamotive - Alternating
Lunges
Squat Turn and Press

See Squat Press. Press the weights
while at the same time turning the torso.
Keep feet planted on the floor.
Tricep Kickbacks

Start in standard lunge position.
Bend over at hips keeping shoulder blades
pinched back. Tuck elbows into ribcage and
extend the DB’s straight back.
Squat Curls

Start in standard squat position. Squat
down and hold. Place elbows on inside of
knees. Fully extend arms and curl up.
Locatmotive

Start in standard squat position. Move
feet in one step under body. Bend over
at waist keeping shoulder blades pinched
together. Alternate rowing with each arm
as fast as possible.
Alternating Lunges

Start standing straight up with feet
shoulder width apart. Perform a standard
lunge and push backward back to standing.
Alternate legs. Both legs = one rep.
H.I.I.T.
High Intensity Interval Training
Workout #10 – Full Body

High Plank Tricep Kickback - Sumo Squat High Pull - Overhead DB Lunges Snatch Press - Military Push Ups
High Plank Tricep Kickback

Start in standard push up position. Tuck left
elbow into ribcage keeping body flat. Extend
arm at elbow straight back.
Sumo Squat High Pull

Start in a standard squat position. Turn toes
out 30 degrees. Perform squat and pull DB’s
underneath chin keeping elbows above hands.
Keep DB’s as close to body as possible.
Overhead DB Lunges

Start in standard lunge position. Place DB’s
overhead with straight arms. Perform alternating
lunges. Both legs = 1 rep.
Snatch Press

Stand with feet shoulder width apart. Perform
a squat with DB in left hand. Explode up driving
elbow up. When elbow can get no higher, flip DB on
shoulder and press.
Military Press

See standard push up position. Keeping elbows tucked
into ribcage and hands under chest. Perform a push up.
H.I.I.T.
High Intensity Interval Training
Workout #11 – Legs and Shoulders

Split Lunges - 3/1 Close Stance Squats - Squat Hold – Upright Row - DB Jump Lunges
- Sumo Squat Press
Split Lunges

Start in standard lunge position. Hold DB’s by sides
with shoulder blades pinched back. Lower back leg
to the ground without touching knee. Keep front
knee over heel.
3/1 Close Stance Squats

Start in standard squat position. Move feet one foot
width in under body. Perform a squat counting 3
seconds down and explode back up.
Squat Hold – Upright Row

Start in standard squat position. Squat down
and hold position the entire exercise. Keep DB’s
in front of shins and pull up to face keeping
elbows above hands
DB Jump Lunges

Start in standard lunge position. Hold DB’s by
sides and jump in the air and switch the position
of legs.
Sumo Squat Press

Start in a standard squat position. Turn toes out
30 degrees. Place DB’s on shoulders. Squat down
tracking knees over toes. Explode up and press
DB’s overhead.
H.I.I.T.
High Intensity Interval Training
Workout #12 – Full Body

Grasshoppers – Renegade Row Up - Front Fly Press - Squat Hold Upright Row Power Press
Grasshoppers

Start in standard push up position. Drive each knee
into chest 4 times. Jump feet on outside of hands.
Explode DB’s into air as fast as possible.
Row Up

Start in standard push up position. Row one arm
bringing thumb into armpit as fast as possible.
Alternate arms. Both arms = one rep.
Front Fly Press

Stand with feet shoulder width apart. With
straight arms raise DB out in front of body.
Bend at elbows bring DB’s onto shoulders and
press up with palms facing each other.
Squat Hold – Upright Row

Start in standard squat position. Squat down
and hold position the entire exercise. Keep DB’s
in front of shins and pull up to face keeping
elbows above hands
Power Press

Start in standard squat position. Keep DB’s in
hands squat down keeping chest and eyes up.
Touch the DB’s to the floor. Push feet through
the floor driving DB’s in the air as fast as possible.
H.I.I.T.
High Intensity Interval Training
Workout #13 – Upper Body

Wide Fly Push Ups – Lawnmowers - Squat Y Press - Bent Over Iso Row - Overhead
Triceps Extension
Wide Fly Push Ups

Start in standard push up position. Pick up right
hand and move it 5 inches out and perform a push
up. On the way up bring hand back under shoulder.
Repeat for other side.
Lawnmowers

Start in a lunge position with left leg out first.
Place DB on the inside of left foot. Keeping back
flat at 45 degrees. Rip the DB up and rotate body
as if pulling the cord to a lawnmower.
Both arms = one set.
Squat Y Press

See Squat Press. Push DB’s out 30 degrees
making a “Y” with body at top of squat press.
Bent Over Iso Row

See Bent Over Row. Pull one DB into armpit
and perform reps with other arm.
Both arms = 1 Set.
Overhead Tricep Extension

Stand with staggered feet. Hold DB’s behind
(Fhead with elbows tucked tightly next to ears.
Keeping elbows still extend the DB’s overhead.
H.I.I.T.
High Intensity Interval Training
Workout #14 – Full Body

Dead Bug Tricep Extensions - DB Jump Lunges - DB Torso Swings - Lunge Hold
Shoulder Press - 3 Way DB Fly
DB Jump Lunges

Start in standard lunge position. Hold DB’s by
sides and jump in the air and switch the position
of legs.
Dead Bug Tricep Extensions

Lay on back raising feet 45 degrees in the air
and flexing feet. With palms facing keep elbows
directly above shoulders. Lower DB’s on
DB Torso Swings

Hold one DB in both hands. Start DB at
left hip. With straight arms raise the
DB across body turning shoulders 90
degrees.
Lunge hold Shoulder Press

Start in standard lunge position. Press
both DB overhead simultaneously with hands
facing forward.
3 Way DB Fly

Standing with feet shoulder width apart.
With straight arms raise DB’s straight out
to the side, then 45 degrees, then straight
out in front.
H.I.I.T.
High Intensity Interval Training
Workout #15 – Full Body

One Leg Deadlift - Incline Push Ups - Static Curls - Bent Over Back Fly - Spider Man
Squats
One Leg Deadlift

Stand one leg. Squat down as low as
possible keeping chest and eyes looking
forward and DB on each side of legs.
Both legs = one set.
Incline Push Ups

See Push Ups. Place feet on an
elevated surface.
Static Curls

Stagger feet and start with left DB holding
at 90 degrees. Perform reps with opposite arm.
Both arms = one set
Bent Over Back Fly

Start in standard squat position. Keeping
shoulder blade pinched back bend at hips
so back is 45 degrees perpendicular to the
ground. Hold DB’s in hands keeping arms
straight. Attempt to touch elbows behind back
Spider Man Squats

Start in standard squat position at a 45
degree angle. Keep DB’s in hands held on
hips. Jump and turn 45 degrees.
H.I.I.T.
High Intensity Interval Training
Workout #16 – Legs and Shoulders

Side Balance Shoulder Press - Sumo Squat High Pull - Lunge Hold Curl Press Upright Rows - Lunge Hold Fly’s
Side Balance Shoulder Press

Place elbow on ground and stack feet on
top of each other. Place DB in hand taking
elbow behind body press DB straight into the air.
Sumo Squat High Pull

Start in a standard squat position. Turn toes
out 30 degrees. Perform squat and pull DB’s
underneath chin keeping elbows above hands.
Keep DB’s as close to body as possible.
Lunge Hold Fly’s

Start in standard lunge position. Holding DB in
hands raise arms straight out shoulder height.
Switch legs each round.
Upright Row

Stand with feet shoulder width apart. Slightly
bend knees. Place DB’s in front of body and pull
up to face as fast as possible keeping elbows above
hands.
Lunge Hold Curl Press

Start in standard lunge position. Holding DB in
hands curl DBs up and press in the air. Switch
legs each round.
H.I.I.T.
High Intensity Interval Training
Workout #17 – Full Body

High Plank Shoulder Raise - Prison Push Ups – Lawnmowers - Man Makers Sumo Squat Press
High Plank Shoulder Raise

Start in a push up position with DB’s under
hands. Keeping a flat body, alternate arm
raises straight out in front of you keeping
your eyes looking forward.
Both arms = one rep.
Prison Push Ups

Start in push up position with DB’s under hands.
Perform a push up taking your chin out in front
of the DB’s and keeping your body flat. At the
top of the push up drive left knee to chest.
Alternate knees each push up.
Lawnmowers

Start in a lunge position with left leg out first.
Place DB on the inside of left foot. Keeping back
flat at 45 degrees. Rip the DB up and rotate body
as if pulling the cord to a lawnmower.
Both arms = one set.
Man Makers

See Prison Push Up. Add a row keeping
body flat and driving thumb to armpit.
Squat Press

Start in a standard squat position. Place DB’s
on shoulders. Squat down tracking knees over
toes. Explode up and press DB’s overhead.
H.I.I.T. Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Tiger Shark
Date
6/14/12
Rounds
4.2
Time
30
How Did You Do?
Good, took a little too much rest.
H.I.I.T. Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Tiger Shark
Date
6/14/12
Rounds
4.2
Time
30
How Did You Do?
Good, took a little too much rest.
H.I.I.T. Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Tiger Shark
Date
6/14/12
Rounds
4.2
Time
30
How Did You Do?
Good, took a little too much rest.
H.I.I.T. Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Tiger Shark
Date
6/14/12
Rounds
4.2
Time
30
How Did You Do?
Good, took a little too much rest.
Burst Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Killer
Date
6/14/12
Time
15 mins
Rounds
5 rounds
How Did You Feel?
Good, stuck with it my intervals!
Burst Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Killer
Date
6/14/12
Time
15 mins
Rounds
5 rounds
How Did You Feel?
Good, stuck with it my intervals!
Burst Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Killer
Date
6/14/12
Time
15 mins
Rounds
5 rounds
How Did You Feel?
Good, stuck with it my intervals!
Burst Training Log
How do you know where to go if you
don’t know where you’ve been?
Workout
*Ex* Killer
Date
6/14/12
Time
15 mins
Rounds
5 rounds
How Did You Feel?
Good, stuck with it my intervals!
5k Training Log
How do you know where to go if you
don’t know where you’ve been?
Start Time/End Time
*Ex* 6:15 AM – 6:42 AM
Date
6/14/12
Time
27 mins
How Did You Feel?
Good, legs were burning at 2.3 miles.
5k Training Log
How do you know where to go if you
don’t know where you’ve been?
Start Time/End Time
*Ex* 6:15 AM – 6:42 AM
Date
6/14/12
Time
27 mins
How Did You Feel?
Good, legs were burning at 2.3 miles.
5k Training Log
How do you know where to go if you
don’t know where you’ve been?
Start Time/End Time
*Ex* 6:15 AM – 6:42 AM
Date
6/14/12
Time
27 mins
How Did You Feel?
Good, legs were burning at 2.3 miles.
5k Training Log
How do you know where to go if you
don’t know where you’ve been?
Start Time/End Time
*Ex* 6:15 AM – 6:42 AM
Date
6/14/12
Time
27 mins
How Did You Feel?
Good, legs were burning at 2.3 miles.