Bootcamp workout in 20 min!!

This explosive bootcamp type workout that can be done in 20 min uses multi-movement exercises to burn fat and tone faster! I have pictured emails I can send out to those who would like diagrams of this workout!
-This workout targets the legs, upper body, and core with challenging compound moves that burn lots of fat and calories.
-Perform the first three exercises for 30 seconds each going from one to the next without rest then repeat one more time.
-Continue with the next 3 exercises for 30 seconds each going from one to the next without rest then repeat two more times.
-Continue with the last 3 exercises for 30 seconds each going from one to the next without rest then repeat two more times.
-Try to always move from one exercise to the next as quickly as possible. Between each exercise, concentrate on three deep breaths and then try to move to the next exercise.

Exercises:

Lunge Crossover with DB: 1) Stand with feet shoulder width apart. Take one and step back approximately 3 feet standing on the ball of the foot. 2) Start Position: feet should be positioned at a staggered stance with the head and back kept straight and in a fixed position. Start position for the dumbbell will be raised above the head with arms extended. 3) Lower body by bending at the waist and knee until the thigh of the lead leg is parallel to the floor. The body should follow a straight line down towards the floor. As you are lunging, lower the dumbbell to the waistline and reach to one side of the leg with the weight. 4) Return to the start position and repeat by reaching to the opposite side with the weight. Switch to the other leg after completing required reps. 5) Keep the back straight and don't lean over as you go down.
Training Tip: Try a closer stance and don't go down as far if you have knee injuries or problems with balance.

Butt Kick: Start with a light jog and continue trying to get the feet as close to kicking the butt as possible. Try to get the feet and knee as high as you can.
Training Tip: Stay light on your feet and take deep breaths. This exercise is good to get the heart rate up, combining aerobic and anaerobic exercises together to keep the body guessing, burning fat in more places and more rapidly.

Mountain Climbers: 1) Start by getting on your hands and feet in the prone position. 2) Keeping your body raised off the ground, alternate bringing the knees up to the chest, as if pedaling a bicycle or running while bringing your knees up high. 3) Continue this movement until required amount of time or reps are reached.
Training Tip: Use the the core (abs and hips) to execute this movement while letting the legs float back and forth. This is very important in pacing yourself, and enabling yourself to continue to perform the required exercises and reps.

Modified Explosive Push-up: 1) Start by getting into the push-up position with your knees on the ground. 2) Do a regular push-up, but when pushing up try to explode with enough power to throw yourself off the ground where the hands no longer touch the ground. 3) Catch yourself when you come down, and then lower yourself into another push-up repeating the movements. 4) Repeat for recommended amount or repititions.
Training Tips: It takes time to get this exercise perfected. This can be hard on the tendons and shoulders if not executed properly, so we'll take it one step at a time. It is important to remember to keep the entire body contracted on the descent to cushion and protect the tendons on impact. Do regular pushups on knees until strength is built up to move on to pushups without using your knees. When enough strength is built up, move on to modified explosive pushup.


Single Leg DB Row: 1) Start by holding dumbbells in each hand and balance on one leg. 2) Bend forward slightly at about a 45 degree angle. 3) Pull the dumbbells up towards the top of the abdomen or bottom of the chestplate and then lower back down to starting position.
Training Tips: Take standing on one leg slowly until balance and coordination are mastered. Try stairing at one spot on the floor right in front of you to help you concentrate on balance. It is very important to keep the back straight on this exercise, too much leaning can cause lower back strain. Be sure to target the mid back; shoulder blade area.

DB Pushup and Row: 1) Start by being in pushup position with your hands on the dumbbells. 2) After completing one pushup and coming back to the top, proceed with raising one dumbbell into the air to chest level and then return to the ground. 3) Continue with another pushup using the opposite arm to row the other DB.
Training Tips: Same as with other pushups, start this exercise from the knees until strength is built up.

Jumping Jacks: 1) Start with your arms by your side and your feet about shoulder width apart. 2) Jump up and in one fluid motion, raise the arms to the side and above the head. At the same time, spread the legs out to the side laterally. 3) When you come down from jumping, land in the position you completed when jumping up, and then jump again to return to the start position.
Training Tips: When jumping, jump as high as you can. Don't try to jump to a certain height or more than you can comfortably. Always do what you can safely without injuring yourself (or others).

DB Squat and Press: 1) Start by holding the DB at shoulder level while standing with the feet at shoulder width. 2) Proceed into a squat, lowering the butt as if you will sit in a chair. Try to get the legs to a 90 degree angle at the knees. 2) Finish the exercise by standing and raising the dumbbells over the head into a press and back to the starting position to complete one repitition.
Training Tips: Keep the back straight and try not to lean over at all.

High Knee Drill: 1) Stand with your feet at shoulder width and your arms extended straight out in front. 2) Pick one knee up at a time and try to come as close as possible to touching the extended arms as possible. 3) Alternate knees trying to move as quickly as possible from one to the next and raising as high as you can trying to touch the extended arms.
Training Tips: Trying to move as quickly as possible will be key in raising the heart to move back and forth between the two types of exercises.