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)