Burde Bootcamp, Exercise

Burde Bootcamp – FREE Home Workouts From Start to Finish | Week of 3/8/21 – 3/14/21

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

5 Rounds

  • 15 DB Deadlifts
  • 12 DB Hang Power Cleans
  • 9 DB Push Press

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

4 Rounds

  • 400m Run
  • 50 Air Squats

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

  • Tabata Jumping Split Lunges
  • Rest 2:00
  • Tabata Alt. DB Snatches
  • Rest 2:00
  • Tabata Ice Skaters
  • Rest 2:00
  • Tabata American KB Swings
  • Rest 2:00
  • Tabata Burpees

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

21-18-15-12-9-6-3

  • DB Muscle Cleans
  • Hand Release Push Up
  • V-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

10 Rounds

  • 9 DB Thrusters
  • 35 Double Unders

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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