Burde Bootcamp, Exercise

Burde Bootcamp – FREE Online Exercise Programming | Week of 11/16/20 – 11/22/20

Get Your Jump Rope Ready for This Week’s Programming!

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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Phase 1 (Foundation Building) – Week 3

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

  • 50 Weighted Flutter Kicks
  • Rest :45

5 Sets

  • 20 Weighted Russian Twist
  • Rest :45

Strength

5 Sets

  • 10/10 DB Split Squats (Farmer’s Hold)
  • Rest :45

5 Sets

  • 12 DB Push Press
  • Rest :45

Conditioning

10-9-8-7-6-5-4-3-2-1

  • DB Deadlift
  • DB Hang Muscle Clean
  • DB Front Squat
  • DB Push Press
  • 200m Run

Accessory

5 Sets

  • 10 Double DB Bent Over Row
  • Rest :45

5 Sets

  • 10 Tempo DB Floor Press (:02 Descend)
  • 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 Tuck Ups
  • Rest :30
  • Tabata Windshield Wipers
  • Rest :30
  • Tabata Mt Climbers

Strength

  • Tabata Push Ups
  • Rest 1:00
  • Tabata Air Squats
  • Rest 1:00
  • Tabata CrossFit Sit Ups

Conditioning

20 Minute EMOM

Min 1 – DB/KB Goblet Curtsey Lunge

Min 2 – Side Crunch (Right)

Min 3 – DB/KB Goblet Step Back Lunge

Min 4 – Side Crunch (Left)

Min 5 – High Plank Shoulder Taps

Accessory

  • Tabata DB Bicep Curls
  • Rest :30
  • Tabata DB Tricep Extension

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

  • Russian KB Swings
  • Scissor Kicks

Strength

5 Sets

  • 30m Double DB/KB Overhead Walk
  • Rest :45

5 Sets

  • 6/6 DB/KB Windmills
  • Rest :45

Conditioning

20 Minute AMRAP

  • 3 “Navy Seal” Burpees
  • 6 Weighted Sit Ups
  • 12 Cross Body Mt. Climbers
  • 200m Run

Accessory

5 Sets

  • 10 DB Hang Muscle Cleans
  • Rest :45

5 Sets

  • 10 DB Push Press
  • Rest :45

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 – Flutter Kicks

Min 2 – Low Plank Hold

Min 3 – Hollow or Tuck Hold

Min 4 – High Plank Hold

Strength

5 Sets

  • 12 DB Romanian Deadlift
  • Rest :45

5 Sets

  • 12 DB Sumo Deadlifts
  • Rest :45

Conditioning

20 Minute AMRAP

  • 50 Single or Double Unders
  • 40 Crunches
  • 30 KB Foot Taps
  • 20 Walking Lunges
  • 10 Up Downs

Accessory

5 Sets

  • 5/5 Half Kneeling One Arm DB Press (Both DB’s in Hand)
  • Rest :45

5 Sets

  • 10 Alt. DB Seesaw 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 Arm Haulers
  • 10 Hollow Rocks
  • 10 Shoulder Taps
  • 100m Run

Strength

5 Sets

  • 12 DB Hang Power Cleans
  • Rest :45

5 Sets

  • 12 Alt. DB Hang Muscle Snatches
  • Rest :45

Conditioning

For Time:

  • 100 Double Unders
  • 21 DB Thrusters
  • 21 Burpees
  • 100 Double Unders
  • 15 DB Thrusters
  • 15 Burpees
  • 100 Double Unders
  • 9 DB Thrusters
  • 9 Burpees
  • 100 Double Unders

Accessory

  • 10 Minutes Handstand Hole, Pike Push Up, or Push Up Practice

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

  • 4x400m Run @ :10 Slower than Goal Mile Pace
  • Rest 2:00

  • 8 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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