Burde Bootcamp, Exercise

Burde Bootcamp – FREE Home Workouts From Start to Finish | Week of 2/15/21 – 2/21/21

Each Workout Has a Cool Down with Full Body Stretches

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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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 Turkish Sit Ups
  • Rest :45

5 Sets

  • 20 Tempo Scissor Kicks (:02 Kick Out/In)
  • Rest :45

Strength

5 Sets

  • 8/8 DB Overhead Step Back Lunges
  • Rest :45

5 Sets

  • 10 DB Strict Press
  • Rest :45

Conditioning

15 Minute AMRAP (As Many Rounds as Possible)

  • 6 DB Front Squats
  • 12 DB Push Press
  • 24 Double Unders

Accessory

5 Sets

  • 20 DB Alt. Seesaw Rows
  • Rest :45

5 Sets

  • 10 Deficit Push Ups
  • 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 Flutter Kicks
  • Rest :30
  • Tabata CrossFit Sit Ups (Arm Swing)
  • Rest :30
  • Tabata Cross Body Mt. Climbers

Strength

  • Tabata Jumping Air Squats
  • Rest 1:00
  • Tabata American KB Swings
  • Rest 1:00
  • Tabata Ice Skaters

Conditioning

20 Minute EMOM

Min 1 – Alt. DB Renegade Rows

Min 2 – Weighted Side Bend (Right)

Min 3 – Alt. DB/KB Cossack Squats

Min 4 – Weighted Side Bend (Left)

Min 5 – Jumping Jacks or Jump Rope

Accessory

  • Tabata KB/DB/Band 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 Swings
  • Up Downs

Strength

5 Sets

  • 30m Cross Body Walk
  • Rest :45

5 Sets

  • 6/6 DB or KB Windmills
  • Rest :45

Conditioning

20 Minute AMRAP

  • 200m Run
  • 20 Burpees
  • 20 Double Unders
  • 20 KB Sumo Deadlift High Pulls

Accessory

5 Sets

  • 10 DB Bicep Curls
  • 10 DB Overhead Tricep Extension
  • 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 – Lying Leg Raise

Min 2 – Low Plank Hold

Min 3 – Scissor Kicks

Min 4 – High Plank Hold

Strength

5 Sets

  • 10 Tempo DB Deadlifts (:03 Descend)
  • Rest :45

5 Sets

  • 10 Split Stance RDL (KB or DB)
  • Rest :45

Conditioning

5 Sets

  • 1:00 Jump Rope
  • 1:00 Mt. Climbers
  • 1:00 Jumping Jacks
  • 1:00 Crunches

Accessory

5 Sets

  • 8/8 Bulgarian Split Squats
  • Rest :45

5 Sets

  • 5/5 One Arm KB Snatch
  • 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 Russian Twists
  • 20 Glute Bridge Ups
  • 20 High Plank Shoulder Taps
  • 200m Run

Strength

5 Sets

  • 10 DB Hang Muscle Cleans
  • Rest :45

5 Sets

  • 10 Alt. DB Hang Muscle Snatch
  • Rest :45

Conditioning

Buy In: 125 Double Unders

5 Rounds

  • 200m Run
  • 10 DB Thrusters
  • 10 Burpees

Buy Out: 125 Double Unders

Accessory

  • 10 Minutes Handstand 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

  • 4x800m Run @ :08 Slower Than Target Mile Pace
  • Rest 2:00

  • 8x110m Strides @ 85% 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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