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Work out plan
Sunday: Chest, Triceps, Back
3X
10X Tricep dips/leg lifts
10X Prone cobras
20 second sprint
10X Tricep push ups
12X Swimmers
15X Burpees / jump
10X Towel pull ups
2 min left to right high knees

Monday: cardio/ run 3 miles & stretch

Tuesday: Chest, Biceps, Abs, Triceps
3x
10X Switch grip push ups
20x Bicycle crunches
10X Tricep push ups
15X Burpees/jump
10X Pull ups
10X Split leg lifts
45 seconds star jumps
10X Tricep dips
15x Roll ups
20X Flutter kicks
2 min knee to chest

Wednesday: cardio/ run 3 miles & stretch

Thursday: Legs, shoulders, back
3X
45 second star jumps
10X Step ups
12X Swimmers
10X Split leg lifts
1 min knee touch’s
10X Axis Pushups
15X Dozer Squats
15X Mountain climbers
2 min knee to chest
10 Towel pull ups

Friday: cardio/ run 3 miles & stretch

Saturday: Biceps, Abs
3X
30x Sit ups
10X Pull ups
10X Hanging crunches
1 min star jumps
10X left right crunches
10X Push ups / knee to abs
10X Roll ups
2 min knee to shoulder
10 Split leg push ups

Im 20 years old 5'8 185 lbs im trying to burn fat and build muscle im also taking whey protein once a day with a fiber one bar as a substitute of my lunch and im dieting lots of eggs beef chicken and fish. i wana know if i should make any changes to my exercise regiment the reason im trying to make is so intense is im trying to prep for USMC boot camp so any changes i should make? ( PLEASE BE AS DETAILED AND SPECIFIC AS POSSIBLE)
also will i achieve the after burn effect with this work out?