Burde Bootcamp, Exercise

Burde Bootcamp – FREE Online Exercise Programming | Week of 11/23/20 – 11/30/20

All You Need for These Workouts Are a Kettlebell, 2 Dumbbells, & Jump Rope

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.

If you want to receive the FREE weekly programming directly to your email every Sunday at 6am PST, enter your email address below!

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Phase 1 (Foundation Building) – Week 4

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

  • 20 Weighted Sit Ups
  • Rest :45

5 Sets

  • 20 Tempo Bicycle Kicks (:02 Descend)
  • Rest :45

Strength

5 Sets

  • 20 Alt. Front Rack Step Forward Lunges (KB or DB)
  • Rest :45

5 Sets

  • 10/10 One Arm KB Push Press
  • Rest :45

Conditioning

20 Minute EMOM

  • 5 DB Hang Squat Clean & Jerk
  • 5 Burpees

Accessory

5 Sets

  • 10/10 One Arm DB Bent Over Row
  • Rest :45

5 Sets

  • 10/10 One Arm 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 Crunches
  • Rest :30
  • Tabata Lying Knee Raises
  • Rest :30
  • Tabata Bicycle Kicks

Strength

  • Tabata DB Front Squats
  • Rest 1:00
  • Tabata Up Downs
  • Rest 1:00
  • Tabata Russian KB Swing

Conditioning

20 Minute EMOM

Min 1 – One Arm Russian KB Swing (Right)

Min 2 – CrossFit Sit Ups

Min 3 – One Arm Russian KB Swing (Left)

Min 4 – Jump Rope/Double Unders

Min 5 – Push Ups

Accessory

  • Tabata Banded Pull Aparts
  • Rest :30
  • Tabata DB Front 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

  • Mt. Climbers
  • Supermans

Strength

5 Sets

  • 3/3 Turkish Get Ups (KB or DB)
  • Rest :45

5 Sets

  • 8/8 Filly Lunge
  • Rest :45

Conditioning

5 Rounds

  • 400m Run
  • 40 Up Downs
  • 40 Crunches
  • 40 Russian KB Swings

Accessory

5 Sets

  • 5/5 KB Curl Negatives
  • Rest :45

5 Sets

  • 10 KB Crush Grip Bicep Curls
  • 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 – Side Plank (Right)

Min 2 – Glute Bridge Ups

Min 3 – Side Plank (Left)

Min 4 – Crunches

Strength

5 Sets

  • 8/8 One Leg RDL (KB or DB)
  • Rest :45

5 Sets

  • 8/8 Split Stance Deadlift (KB or DB)
  • Rest :45

Conditioning

20 Minute AMRAP

  • 800m Run
  • 20 KB Goblet Squats
  • 20 Ice Skaters
  • 20 Alt. Step Back Lunges

Accessory

5 Sets

  • 5/5 KB Goblet Cossack Squats
  • Rest :45

5 Sets

  • 5/5 One Arm KB Power Clean
  • 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

  • 20 Shoulder Taps
  • 20 Supermans
  • 20 Jumping Jacks
  • 20 Scissor Kicks
  • 20 Jump Rope

Strength

5 Sets

  • 20 Alt. One Arm DB Hang Power Cleans
  • Rest :45

5 Sets

  • 10 Alt. DB One Arm Muscle Snatch
  • Rest :45

Conditioning

For Time:

  • 100 Double Unders
  • 20 DB Front Squats
  • 20 Burpee Over DB
  • 75 Double Unders
  • 15 DB Front Squats
  • 15 Burpee Over DB
  • 50 Double Unders
  • 10 DB Front Squats
  • 10 Burpee Over DB
  • 25 Double Unders
  • 5 DB Front Squats
  • 5 Burpee Over DB

Accessory

5 Sets

  • 50m DB Farmer’s Carry
  • 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

  • 8x200m Run @ :05 Slower than Goal Mile Pace
  • Rest 2:00

  • 8 x 110m Strides @80% 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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