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
- 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
20 Minute AMRAP
- 5 DB Hang Power Clean @ Jerks
- 10 Push Ups
- 15 Air Squats
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
For Time:
50-40-30-20-10
- Alt. DB Power Snatch
- Over & Back DB Hops
- 1 Over & Back DB Hop = 1 Lateral Jump over the DB and back. So two jumps per one rep.
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
21 Minute Alt. EMOM
Min 1 – 200m Run
Min 2 – :45 Russian Twists (no weight)
Min 3 – :30 DB Hang Muscle Cleans
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
30-25-20-15-10-5
- Push Presses (DB or BB, Athlete Choice)
- Deadlift
- V-Up
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
15-12-9-6-3
- Front Squat (BB or DB, Athlete Choice)
- Burpee Over DB/BB
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)
