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!
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 Crunches
- Rest :45
5 Sets
- 20 Weighted Russian Twists
- Rest :45
Strength
5 Sets
- 8/8 DB Split Squats
- Rest :45
5 Sets
- 8/8 One Leg RDL
- Rest :45
Conditioning
5 Sets
3 Minute AMRAP:
- 3 Strict Pull Ups or Bent Over Rows
- 6 Push Ups
- 9 Air Squats
- Rest 1:00 between sets
Accessory
5 Sets
- 10/10 One Arm Bent Over Row
- Rest :45
5 Sets
- 10/10 One Arm 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 Hang Cleans
- Rest 1:00
- Tabata DB Push Press
- Rest 1:00
- Tabata Russian KB Swing
Conditioning
“Tabata” Intervals:
- Ice Skaters
- Renegade Rows
- Alt. Step Ups or Alt Step Forward Lunges
- Mountain Climbers
- Rest 1:00 between Tabata’s.
- Perform one full Tabata interval for the Ice Skaters, rest 1 minute. Then a full Tabata Renegade Rows, rest 1:00, and so on.
Accessory
- Tabata DB Upright Rows
- 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
- KB Deadlift
- CrossFit Sit Ups (or Crunches)
Strength
5 Sets
- 10/10 Turkish Sit Ups
- Rest :45
5 Sets
- 6/6 Windmills (DB, KB, or No Weight)
- Rest :45
Conditioning
5 Rounds
- 800m Run
- 30 Burpees
- 30 American KB Swings
Accessory
5 Sets
- 12 DB Bicep Curls
- 12 DB Tricep Extension
- Rest :30
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 – Lying Straight Leg Raises
Min 2 – High Plank
Min 3 – Flutter Kicks
Min 4 – Low Plank
Strength
5 Sets
- 10 Tempo Goblet Squat (:02 Descend)
- Rest :45
5 Sets
- 10 KB./DB Tempo Sumo Deadlift (:02 Descend)
- Rest :45
Conditioning
20 Minute Alt. EMOM
Min 1 – One Arm KB Front Rack Step Back Lunges (Held in R Arm)
Min 2 – Single Arm DB Bent Over Row (Right)
Min 3 – One Arm KB Front Rack Step Back Lunges (Held in L Arm)
Min 4 – Single Arm DB Bent Over Row (Left)
Min 5 – Sit Ups
Accessory
5 Sets
- 5/5 Half Kneeling One Arm Strict Press
- Rest :45
5 Sets
- 10 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
- 20 Mt. Climbers
- 20 Side Crunches (Right)
- 20 Side Plank Kick Backs
- 20 Side Crunches (Left)
Strength
5 Sets
- 8 DB Hang Power Clean
- Rest :45
5 Sets
- 8/8 One Arm DB Snatch
- Rest :45
Conditioning
20 Minute AMRAP
- 5 DB Thrusters
- 10 Strict Hanging Knee Raises
- 30 Double Unders or 15 Tuck Jumps
- 50m DB Farmer’s Carry
Accessory
5 Sets
- 30m DB/KB 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
- Rest 1:00
- 4x400m Run
- Rest 1:30
- 2x800m Run
- Rest 1:30
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)