Work those quads, hamstrings and butt with medium to heavy dumbbells and mini band. 30 seconds per bootcamp station, 3 rounds for each station.
The afternoon brings a bicep and tricep-focused workout, with cardio and core intervals. 30 and 40 second intervals, with some booty and shoulder work in as well.
If you like what I share, I have a bi-monthly newsletter with articles and advice on health and nutrition for you and your pet: http://eepurl.com/ghyNAH