Try the San Francisco Bootcamp Workout—Week 1 of 4
By Billy Polson
With the weather starting to cool down across the country, it is a great time to take your workouts outdoors. That’s why this past weekend in San Francisco we hosted the first of four RealJock/DIAKADI Bootcamp workouts. We kicked things off in Mission Creek Park by the Giants Baseball Stadium. Twenty-five people attended this tough workout, and based on heart rate monitors worn by the attendees, we burned 1,100 calories during a full-body muscle and cardio circuit that lasted just over 60 minutes.
I’ve written up this past Saturday’s killer workout for everyone who couldn’t be there. If you like what you see and are in the Bay Area, I hope you’ll sign up for a future bootcamps—there are still spaces to join us in person each of the next three Saturdays (September 20 and 27, and October 4). To sign up for one of our bootcamps, pick a date and location and call or email DIAKADI Body to reserve your spot:
Start with hands and feet on the ground and walk your hands out as far as you can (well past a push-up position), until your hands and feet are as far apart as possible with your chest almost on the ground. Next, slowly walk your feet up to your hands. Then repeat by walking your feet back as far as possible and then walking your hands in to your feet.
Place your hands on your head. Start by using a bench to sit on and stand up off of (if you need to), then go to just lightly tapping the bench with your butt, and then do full-range squats without tapping.
Single-Leg Sit-Down Squats
10 per leg
This is the same idea as the seated squat, but use one leg at a time. Keep your weight back on your heels and use your butt and hamstrings.
Plank Knee Tucks
20 per leg
Begin in push-up position, and tuck one knee up to your chest, then drive that heel back and up as high as you can. Repeat on same side for 20 reps. Next, swap legs and repeat with opposite leg for 20.
Static Split Squats with 20 Alternate Punches in Low Hold Position
10 squats per side and 20 punches
Elevate the back foot onto a step or platform, then drop down through the back thigh in a variation on the squat that places more emphasis on the front leg and adds a balance challenge. Standing with your feet staggered, perform 10 split squats, then on last rep hold the low position with back knee just off ground and alternate punching your arms right and left for 20. Switch your front foot and repeat for 10 split squats and 20 alternating punches.
Lie on your right side in the grass with your right elbow and forearm supporting your upper body and your right foot placed heel-toe in front of your left foot, which should be lying on the ground on your left instep. Use your right obliques to raise your body off the ground so only your feet and forearm are on ground. Keep your shoulder blades and head back and look straight ahead. Keeping your upper body weighted on your forearm and your hips off the ground, twist your body so that your weight transfers to your toes and you reach your left arm under and across your body, then pull the arm back out and through and back to original side hold. Repeat for 20 reps. Then switch to left elbow and side and repeat for 20.
Start with your feet wide and slowly shift your weight from side lunge left to side lunge right. As you come toward each side, reach both of your hands down to touch the top of your shoe on that side, while keeping your other leg straight. Keep both toes front throughout the movement.
Once you have finished the warm-up, immediately move to the Tubing Circuit. You will need a set of rubber tubing that you can attach to any tree/pole. Tubing can be found at almost any sports store, or online. Ideally, you should have three different weights/resistance levels of tubing for the three different moves, but this is not necessary to complete the workout. Do this circuit through twice through before moving on.
Place your entire right foot on top of a bench at about knee height, and step up to balance only on your right leg on top of bench, bringing the opposite knee up at the top of your motion. Then slowly lower yourself back to ground keeping weight in your heel and using your glutes and hamstrings to control your movement. Do 20 reps, and then swap to left leg and do another 20.
Light Tube Swims
Attach your lightest set of tubes to pole or tree and, standing with legs staggered, alternate pulling each tube as though paddling out on a surfboard or cross-country skiing. Keep your arms straight and long and bring the tubes back by your hips each time.
Sit on a bench and place hands beside your hips with fingers over edge of bench. Scoot your butt off the edge of the seat and keep your back straight, shoulders back, and chest/head front. Keep your knees slightly bent and slowly lower your body down into a set of tricep dips. Start with your legs far away from bench and as you get tired, pull your heels in closer under you for more support. Use your legs to help get through 30 reps!
Medium Tube Punches
Attach your middle-resistance tubing around a pole/tree at shoulder height and, facing away from the tubes, hold the tubes in your hands with tubing running under your armpit. Alternate punches to the front for 60 seconds.
Balance Ground Taps
20 per leg
Standing on your right leg, tap the ground with your left hand for 20 taps without allowing your left leg to touch the ground. Switch and repeat on left leg with right hand.
Attach your heavy weight of tubing around a pole/tree at stomach height and, facing towards the tubes, hold the tubes in your hands with palms facing in towards each other. Perform simultaneous rows for 60 seconds.
Once you’ve done the tubing circuit through twice, you are ready to pick up the pace with a Jog and Lunge Section. Find a long section of sidewalk, a big field, or an off-road area to work in, and perform the sequence below:
JOG AND LUNGE CIRCUIT
Jog at an easy/medium pace for warm-up
Do side steps with left leg leading
Do side steps with right leg leading
Do forward walking lunges
Sprint (run) as fast as you can
Do reverse walking lunges, walking backwards
Run as quickly as possible in a zigzag pattern through a series of trees/parking meters/signs
Do forward walking lunges front
Sprint (run) as fast as you can
Do reverse walking lunges, walking backwards.
Once you’re finished the 10-minute Jog and Lunge workout, try if possible to find a sandy area to work in, so that your legs have to work twice as hard and you get a lot of great balance, ankle, and calf work. If no sand is available, grass will do just fine. You want a strip that is about 50 feet long. On that strip, you are going to do four lengths, which when done in sequence form a 4x50:
Length 1: Run forwards down the strip as fast as possible
Length 2: Run in reverse back up the strip as fast as possible
Length 3: Do karioka (side steps crossing your back foot front then your back foot back every other step) down the strip
Length 4: Run sideways with high knees back up the strip.
Do all of this in a row, and you’ll have done one 4x50. Now, put the 4x50s into combination with other exercises to form an interval circuit, as follows:
Stand in front of a tree or volleyball net and perform 20 jumps in a row reaching as high as you possibly can.
Run Third 4x50
Cross Toe Taps
20 per leg
For this balance challenge, stand on your right leg and kick up your left leg as you tap your left toe with your right hand. Try to keep the kicking leg as straight as possible as you do this. Bring the leg back down without letting it touch ground and repeat for 20 reps. Next, swap your base leg and repeat.
Run Fourth 4x50
One 50-ft length
Do the old-school crab walk on your hands and feet, walking the full 50-foot length in this position.
You’re now going to move on to a basketball court/open field section of the workout. Try to find a vacant basketball court or 50-foot open field of grass for this portion of the workout. You will be moving down and back the open area; give yourself 30 seconds of rest between laps. You will do this circuit twice through before moving on.
Perform long jumps down the court and back, jumping as far as you safely can on each forward leap. These should be really hard. Everyone had trouble with these at last Saturday's workout.
Sprint Forward Down and Reverse Back
As fast as you can, run forwards down the court or field, return running backwards as quickly as you safely can.
Once you’ve done the basketball court/open field circuit, you have 10 minutes left to cool down. Take an easy 10 minutes of jogging to let your heart rate normalize and your muscles relax a bit. When you’re ready to continue, it’s on to the final push. First up: abdominals and core. Find a nice, grassy area for the following core work:
Leaning on your left elbow and lying on your side with your right foot stacked on top of your left foot, use your left side obliques to lift your body up off the ground. Holding shoulders back and head front, hold for 60 seconds. Switch sides and repeat.
Lie on your stomach with your hands at your sides, palms down with thumbs facing out. Squeeze your butt and lift your legs, chest, and shoulders off the ground as high as possible. Rotate your thumbs up and out so that your shoulders roll back, opening your chest and squeezing your shoulder blades together. Keep your head facing ground with your neck in line with your spine.
You’ve made it! You’ve gone through the entire bootcamp, except for the best part. After all that tough muscle work, you really need to stretch it out. Here is a stretch series I want you to make sure to do before you call it a day:
STRETCH IT OUT
Kneeling Hip Flexor Stretch
Kneel on right knee with left foot front and flat and chest front. Squeeze your butt cheeks so that you stretch the hip flexor on your right leg. Hold for 20 seconds and then swap to left knee down for same stretch on left hip flexor.
Toe-on-Wall Kneeling Quad Stretch
Start on your hands and knees with your butt to a wall. Place the toe of your right foot on the wall, with your knee about 6 to 12 inches away from the wall on the ground. Then bring your left foot forward so that you are kneeling on right knee and standing tall with your chest to stretch your right quad. Again, squeeze your butt cheeks together to really accent the stretch. Hold for 20 seconds and switch to the opposite leg. The closer you knee is to the wall the tighter the stretch, so if the stretch feels easy, move your knee closer to wall.
Start on hands and knees and bring your right knee up about eight inches on ground in front of your left knee on ground. Now tuck your right foot under your left leg and, stretching your left leg as far back and straight as possible, go down to your elbows in front of bent right leg. Lie across the inside of your right leg for a great right leg hip stretch. Hold for 20 seconds and then swap to left leg curled under in front.
Lie on your back with your left leg straight and right knee bent into the air above your hips. With both hands, grab behind your right leg's knee and tuck your leg into your chest. Then slowly try to straighten the right leg and hold for 10 seconds. Tuck the knee in tighter and repeat the straight leg hold for 10 seconds. Switch legs so that the right leg is straight and the left knee is bent, holding behind the left knee, and repeat for this leg.
Standing on the edge of a step or bench, keep your left foot stable on top of the step while you drop the right heel off back of step, stretching the right calf. Hold this stretch for 10 seconds, pushing your weight through the right heel with right knee straight. Next, bend your right knee, still keeping pressure on your heel to stretch lower area of right calf. Hold for 10 seconds and then switch the right foot to the stable position and repeat.
Congratulations! You are done, with 1,100 calories burned! Remember, you can still join us for more outdoor bootcamps in person on the next three Saturdays in San Francisco. No matter what, keep trying to move your workouts out of the gym and into the fresh air when you can. It will really help you enjoy the workouts and break out of any plateaus.