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)
