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)
