Burde Bootcamp, Exercise

Burde Bootcamp | 11/2/20 – 11/8/20

Coach Danny showing the KB Front Rack position

Welcome to the first week of the Burde Bootcamp! The most comprehensive FREE fitness program available online. If this is the first you are hearing about the Burde Bootcamp, take a few minutes to learn more about what to expect HERE.

This week, you will see higher repetitions and a lot of the staple movements you should expect to see in this program. Lots of squats, deadlifts, bent over rows, and presses…along with establishing a mile run time.

Phase 1 (Foundation Building) – Week 1

Monday

Warm-Up

3 Rounds

  • 1 Shoulder Complex
  • 10 Monster Walks Sideways (Right)
  • 10 Monster Walks Sideways (Left)
  • Shoulder Complex = 10 Bent Over Straight Arm Raises, 10 Standing Straight Arm Side Raises, 10 Standing Straight Arm Front Raises.

Core

5 Sets

  • 15 Weighted Sit Ups
  • 15 Weighted Russian Twists
  • Rest 1:00

Strength

5 Sets

  • 15 DB Front Squats
  • Rest :45

5 Sets

  • 15 DB Arnold Press
  • Rest :45

Conditioning

20 Minute AMRAP

  • 20 DB Step Back Lunges (Farmer’s Hold)
  • 20 Mt. Climbers
  • 20 DB Push Press
  • 200m Run

Accessory

5 Sets

  • 15/15 One Arm DB/KB Bent Over Rows
  • Rest :30

5 Sets

  • 15 DB/KB Floor Press
  • Rest :45

Cool Down

  • Half Saddle (2 minutes each side)
  • Single Leg Forward Fold (2 minutes each side)
  • Seal Pose (2 minutes)

Tuesday

* One Tabata Interval = 8 Rounds, :20 Work/:10 Rest (4 minutes total time in each Tabata)

Warm-Up

  • Tabata Glute Bridge Hold
  • Rest :30
  • Tabata Tuck Hold

Core

  • Tabata Flutter Kicks
  • Rest 1:00
  • Tabata High Plank Hold
  • Rest 1:00
  • Tabata Scissor Kicks
  • Rest 1:00
  • Tabata Bicycle Kicks

Strength

  • Tabata DB Hang Power Clean
  • Rest 2:30
  • Tabata DB Push Press

Conditioning

20 Minute Alternating EMOM:

Min 1 – Ice Skaters

Min 2 – Up Downs

Min 3 – Jumping Split Lunges

Min 4 – Sit Ups

Accessory

  • Tabata Banded Upright Rows
  • Rest 1:00
  • Tabata Banded Front Squats

Cool Down

  • Lizard Pose (2 minutes each side)
  • Pigeon Pose (2 minutes each side)
  • 90/90 Pose (2 minutes each side)

Wednesday

Warm-Up

5 Rounds

  • 10 Arm Haulers
  • 1:00 Low Plank Hold

Core

50-40-30-20-10

  • KB Sumo Deadlifts
  • Crunches

Strength

5 Sets (Light-Moderate Weight)

  • 8/8 Turkish Sit Ups
  • Rest 1:00

5 Sets (Light-Moderate Weight)

  • 5/5 Windmills
  • Rest 1:00
  • Perform with no weight if unfamiliar with these movements.

Conditioning

5 Rounds

  • 5 Up Downs
  • 10 Mt. Climbers
  • 20 Crunches
  • 50 Jumping Jacks

Right Into…

5 Rounds

  • 5 Burpees
  • 10 Cross Body Mt. Climbers
  • 20 Sit Ups
  • 50 Double Unders or High Jump Singles

Accessory

5 Sets

  • 12 DB Bicep Curls
  • 12 DB Triceps Extensions 
  • Rest 1:00

Cool Down

  • Dragon Pose (2 minutes each side)
  • Couch Stretch (2 minutes each side)
  • Standing Straddle (2 minutes)

Thursday

Warm-Up

5 Rounds

  • 10 Monster Walks Forward
  • 10 Monster Walks Backwards 
  • 10 Banded Pull Aparts

Core

20 Minute Alternating EMOM

Min 1 – :45 Superman Hold/:15 Rest

Min 2 – :45 Low Plank Hold/:15 Rest

Min 3 – :45 Left Side Crunch/:15 Rest

Min 4 – :45 Right Side Crunch/:15 Rest

Strength

5 Sets (Light Weight)

  • 15 DB Romanian Deadlift (RDL)
  • Rest 1:00

5 Sets (Light Weight)

  • 15 DB Sumo Deadlifts
  • Rest 1:00

Conditioning

20 Minute Circuit (at an easy pace)

  • 400m Run
  • 20 Walking Lunges
  • 10 Push Ups
  • 10 Supermans

Accessory

5 Sets

  • 5/5 DB Filly Press
  • Rest 1:00

5 Sets

  • 12 Double DB Bent Over Row
  • Rest 1:00

Cool Down

  • Seated Straddle (2 minutes)
  • Twisted Cross (2 minutes each side)
  • Thread the Needle (2 minutes each side)

Friday

Warm-Up

“Double Under Warm-Up”

3 Rounds:

  • 100 Singles or Jumping Jacks
  • 50 Boxer Skips
  • 50 High Knees
  • 50/50 Single Leg Hops
  • 100 Singles or Jumping Jacks
  • 25 Double Unders or Attempts

2 Rounds (no weight)

  • 10 One Leg RDL (Right)
  • 10 One Leg RDL (Left)
  • 10 Cossack Squats (Right)
  • 10 Cossack Squats (Left)

Core

20 Minute AMRAP

  • 10 Knee Bent Windshield Wipers
  • 10 Lying Knee Raises
  • 10 Alt. Sit Throughs 
  • :30 Right Side Plank
  • :30 Left Side Plank

Strength

5 Sets

  • 10 DB Hang Power Clean
  • Rest 1:00

5 Sets

  • 10 Alt. DB Hang Muscle Snatch
  • Rest 1:00

Conditioning

Buy In: 800m Run

7 Rounds

  • 7 DB Hang Power Cleans
  • 7 DB Thrusters
  • 7 Burpees Over DB

Buy Out: 800m Run

Accessory

5 Sets (as heavy as possible)

  • 50m DB Farmer’s Carry
  • Rest 1:00

Cool Down

  • Frog Pose (2 minutes)
  • Supine Twist (2 minutes each side)
  • Seated Pretzel (2 minutes each side)

Saturday

Warm-Up

1 Mile Jog (easy pace)

Running Skill

4 Rounds

  • 15m Butt Kicks
  • 15m Speed Skips
  • 15m High Knees
  • 15m Power Skips for Distance
  • 200m Run (start easy and increase each round)
  • Last 200m Run should be an aggressive pace.
  • Rest 2-4 minutes before doing the workout.  You want to lower the heart rate, but still be sweating and warm going into the workout.

Conditioning

  • 1 Mile Time Trial
  • This is to get a baseline for your splits during this training cycle. 
  • Next, identify your goal mile time. That goal mile time will be what you use for Saturday workouts.
  • If you are choosing to Row or Assault Bike, here are your distance modifications…

Row = 2K Time Trial

Assault Bike = 5k Time Trial

  • 4 x 110m Strides
  • Rest 1:00 Between Efforts

Accessory

5 Sets

  • 10/10 Single Leg Calf Raises
  • Rest :30

5 Sets

  • 20 Tempo Bicycle Kicks (:03 Down, :03 Up)
  • Rest 1:00

Cool Down

  • Low Dragon (2 minutes each side)
  • Full Saddle w/Toe Stretch (2 minutes)
  • Seated Straddle (2 minutes)
  • Seal Pose (2 minutes)

Sunday

  • Get outside and do something unstructured!
  • Go for a walk, hike, jog, bike ride. 
  • Take a Yoga class, try a new group fitness class, learn a new sport, or play one you love
  • If you need guidance on a structured mobility session, here is an hour long mobility session. The first 30 minutes is a full body foam rolling session. The second 30 minutes is a full body passive stretching session.

30 Minute Foam Rolling

  • Quads, both simultaneously (2 minutes)
  • IT Band (1 minute each side)
  • Inner Thigh (1 minute each side)
  • Calves (1 minute each side)
  • Shins (1 minute each side)
  • Hip Socket (1 minute each side)
  • Glutes (1 minute each side)
  • Upper Back, both sides at same time (2 minutes)
  • Lats (1 minute each side)
  • Under Armpit (1 minute each side)
  • Pecs (1 minute each side)
  • Shoulders (1 minute each side)
  • Outside of Upper Arm (1 minute each side)
  • Outside of Forearm (1 minute each side)

30 Minute Stretching

  • Full Saddle (2 minutes)
  • Seal Pose (2 minutes)
  • Twisted Cross (2 minutes each side)
  • Lizard Pose (2 minutes each side)
  • 90/90 Pose w/Torso Twist (2 minutes each side)
  • Seated Cross Shin (2 minutes each side)
  • Single Leg Forward Fold (2 minutes each side)
  • Seated Straddle (2 minutes)
  • Full Saddle w/Toe and Pec Stretch (2 minutes)
  • Half Splits (2 minutes each side)

Leave a Reply