Burde Bootcamp, Exercise

Burde Bootcamp – FREE Online Exercise Programming | Week of 11/9/20 – 11/15/20

Dust Off That Kettlebell, You’ll Need it This Week!

Thank you for checking out my online Bootcamp program, the most comprehensive FREE fitness program available online. If this is the first you are hearing about the Burde Bootcamp, I recommend taking a few minutes to learn more about what to expect HERE.

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This week we continue to build on the basics, with lots of compound liftings and KB Swings. For Saturday’s track workout, the goal is to hit target mile paces. If you don’t have a target mile time in mind, take your mile time from last week and subtract 15%. That will set you up for a successful Mile PR.

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

  • 10/10 DB Standing Side Bends
  • Rest :30

5 Sets

  • 20 Weighted Sit Ups
  • Rest :30

Strength

5 Sets

  • 20 Goblet Squats (KB or DB, Your Choice)
  • Rest :45

5 Sets

  • 15 DB Strict Press
  • Rest :45

Conditioning

20 Minute AMRAP

  • 10 Alt. DB Renegade Rows
  • 20 Jumping Jacks
  • 10 Alt. DB Step Forward Lungers
  • 200m Run

Accessory

5 Sets

  • 15 Double DB Bent Over Rows
  • Rest :30

5 Sets

  • 12 Deficit Push Ups
  • Rest 1:00

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 Jumping Jacks
  • Rest :30
  • Tabata Groiners

Core

  • Tabata Crunches
  • Rest :30
  • Tabata Lying Knee Raises
  • Rest :30
  • Tabata Low Plank Hold
  • Rest :30
  • Tabata Tuck Ups

Strength

  • Tabata DB Deadlifts
  • Rest 2:00
  • Tabata Russian KB Swing

Conditioning

20 Minute EMOM

Min 1 – Mt. Climbers

Min 2 – Side Plank (Right Side)

Min 3 – Up Downs

Min 4 – Side Plank (Left Side)

Min 5 – Jump Rope

Accessory

  • Tabata KB Upright Row
  • Rest :30
  • Tabata DB Side Raises

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

  • Flutter Kicks
  • Crunches

Strength

5 Sets

  • 5/5 One Arm KB Front Rack Step Back Lunges
  • Rest :30

5 Sets

  • 30m One Arm Overhead Walk (Each side)
  • Rest :30

Conditioning

15 Minute AMRAP

  • 200m Run
  • 10 Supermans
  • 10 Sit Ups
  • 10 Alt. One Leg V-Ups

Accessory

5 Sets

  • 12-15 DB Bicep Curls
  • 12-15 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 High Plank Hold

Min 2 – :45 Right Side Plank Hold

Min 3 – :45 Low Plank Hold

Min 4 – :45 Left Side Plank Hold

Strength

5 Sets

  • 15 Tempo DB RDL (:03 Descend)
  • Rest :45

3 Sets

  • 15 Tempo DB Sumo Deadlifts (:03 Descend)
    Rest :45

Conditioning

20 Minute AMRAP

  • 50 Jump Rope or 200m Run
  • 20 Glute Bridge Ups
  • 10 Up Downs
  • 10 Arm Haulers

Accessory

5 Sets

  • 5/5 DB Split Squats
  • Rest :45

5 Sets

  • 10 Alt. DB Gorilla Rows
  • Rest :45

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

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

Core

20 Minute AMRAP

  • 10 Slow Mt. Climbers
  • 10 Right Side Crunches
  • 10 Left Side Crunches
  • 50 Flutter Kicks

Strength

5 Sets

  • 6 DB Hang Squat Cleans
  • Rest :45

5 Sets

  • 6/6 DB Hang Power Snatch
  • Rest :45

Conditioning

“Buy In”

  • 20 Unbroken DB Thrusters

Right Into…

  • 150 Russian KB Swings
  • Every minute that passes, stop and do 5 Jumping Air Squats 

Right Into…

“Buy Out”

  • 20 Unbroken DB Thrusters

Accessory

5 Sets

  • 25m One Arm KB Front Rack Walk (Each side)
  • Rest :45

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

  • 6x200m @ Goal Mile Pace
  • Rest 2:00

  • 6 x 110m Strides @ 75% effort
  • Rest 1:00

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)

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