Is your training in need of an upgrade? Plug this supercharged program into your schedule for serious results. The plan is designed by Shannon Dey, founder of Bombshell Fitness, who’s helped thousands of women worldwide achieve amazing fitness goals. The beauty of this boot camp is its low-tech simplicity: All you need is a pair of light (3–5 lb) and medium (8–10 lb) dumbbells, and you’re good to go. Although the focus is split between upper- and lower-body days, multi-muscle and plyometric moves help to keep your heart rate elevated, boosting your metabolism and blasting fat while sculpting muscle. IFBB bikini pro and Bombshell athlete India Paulino demonstrates how to put it all together.