Burde Bootcamp, Exercise

Burde Bootcamp – FREE Online Exercise Programming | Week of 12/21/20 – 12/27/20

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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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

“6 Count” Burpee Pyramid

  • On a 20 minute running clock…
  • Minute 1 – Perform 1 “6 Count” Burpee
  • Minute 2 – Perform 2 “6 Count” Burpees 
  • Adding one Burpee each minute until you complete 10 on the 10th minute
  • From there, go back down the ladder each minute.
  • So you would end with 1 Burpee on the 20th minute. 
  • “6 Count” Burpee = Squat down and place hands on floor, Kick both feet back into a Plank, Push Up (modified if needed), pause at top, both feet kick back up toward hands, jump and clap overhead.  
  • These aren’t tempo, just deliberately pausing at each position.  No Flopping!

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

Conditioning

  • Tabata DB Hang Cleans
  • Rest 1:00
  • Tabata DB Push Press
  • Rest 1:00
  • Tabata Russian KB Swings

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

  • Russian KB Swing
  • 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

20 Minute AMRAP

  • Max Strict Press
  • Max Push Press
  • Max Push Jerk
  • 400m Run*

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

8 Minute AMRAP

  • 100m Run or 50 Mt. Climbers (25 each leg)
  • 8 Muscle Cleans (DB or BB, athlete choice)
  • 10 Front Squats (same weight)
  • 12 V-Ups

Rest 2:00 and repeat once more!

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

5 Rounds

Min 1 – Sumo Deadlift High Pulls (Empty BB, KB, or DB’s)

Min 2 – Jump Rope (Double Unders or High Jump Singles) or Jumping Jacks

Min 3 – Sit Ups

Min 4 – Jumping Air Squats

Min 5 – Up Downs

Min 6 – Rest

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)

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