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    Photo Credit: Mike Clausen

Try the San Francisco Bootcamp Workout—Week 4 of 4

By Billy Polson

We got a great muddy day for the final installment in our series of four San Francisco RealJock/DIAKADI Body Bootcamps. After a night of pouring rain, we met in the grass and mud in the Presidio and got down and dirty—literally—with some sprint work and body weight exercises, before ending the workout with the grueling Lyon Street Stairs. By this fourth week, many of our bootcampers were veterans, so we were able to skip all the introductory stuff and push everyone to their limits. And everybody stepped up to the plate and kicked butt! We will all miss the Saturdays together—but after a short break through the holiday months, the RealJock/DIAKADI Body Bootcamps will be back January 3rd, at 10am. Bigger, stronger, muddier—and just in time for New Year's resolutions and to work off all that holiday weight! Keep an eye out for details.

For those who don't live in SF but want to do the workout, below I have listed the movements and details of our fourth week's bootcamp. Print it out, take it with you to your local park, and go for it! Those of you who have been attending the bootcamps should feel free to recreate these workouts on your own for the next three months in our same locations. That way, you will be in great shape come January 3rd as the series continues.

Print All Four Weeks
Week 1 Bootcamp Workout
Week 2 Bootcamp Workout
Week 3 Bootcamp Workout
Week 4 Bootcamp Workout

If you run into any questions, don't hesitate to contact us at billyandmike@realjock.com. Keep the feedback and questions coming. You guys have been great to work with, and we wish you all the best!

Warm-up
Find a grassy area about 50 feet long in which to warm up, and do the following exercises in sequence:

WARM-UP
Exercise Repetitions/Time/Distance Description
Bear Walks One lap Just as though you are a bear walking on all fours, get down on hands and knees and, keeping your knees wide and belly close to the ground, walk across the field traveling forwards down and backwards back.
Hands and Toes Walk Out and Back Half-way down and back Back at the start line, start with your hands and feet on the ground with your arms and legs straight and butt up in the air, in a pike position, or like an A-frame. Slowly walk your hands out as far as you can reach in the grass (way past a push-up plank), keeping your chin tucked so your abs stay engaged as you reach out. When you reach your full stretch, slowly walk with your toes back up to the pike position and to a bent-over hamstring stretch. Then repeat again by walking your hands out as far as possible, followed by walking your feet in. Walk halfway across the field, then walk back to start.
Lunge Series One length of grassy area Start by stepping into a front lunge with your left leg, with your hands all the way on the ground beside the instep of your left foot. Staying in a low lunge, reach your left arm straight into the air and twist open your chest to the sky. Then, still keeping your right hand on the ground, reach your left arm through your right armpit, twisting in the opposite direction. Then place both hands on the ground, one on each side of your left foot, and straighten both knees to give yourself a big hamstring stretch up front. Hold for 3 seconds, then finally bend both knees and drop into a kneeling position (left leg front, right knee on ground), before standing up to bring both feet side by side. Now repeat by stepping into a front lunge with the right foot, with your hands all the way on the ground beside the instep of your right foot. Staying in a low lunge, reach your right arm straight into the air and twist open your chest to the sky. Then still keeping your left hand on the ground, reach your right arm through your right armpit twisting in the opposite direction. Then place both hands on the ground, one on each side of your right foot and straighten both knees to give yourself a big hamstring stretch up front. Hold for 3 seconds then finally bend both knees and drop into a kneeling position (right leg front, left knee on ground), before standing up to bring both feet side by side. Continue to alternate all the way down grassy area.
Mountain Climbers 60 seconds Take a push-up, or plank position, on the ground. Walk your feet forward underneath you, bringing your hips into the air. Stagger your feet, such that your left knee is bent under you, near your chest, with your right foot behind you and your right knee somewhat bent. Using a powerful leg thrust, as though you were climbing a very steep hill, switch your leg position, bringing your right knee toward your chest in a tuck, and letting your left leg reach behind you for balance. Make this a big "stride," and try to generate enough power that both feet come off the floor as you switch your legs. Continue to alternate legs, pushing hard off the floor and bringing your knee deep under your body with each step, until you have done a full minute of mountain climbers. Try not to slow down or go smaller as you fatigue.
Side-to-Side Vaults 30 reps Staying in same push-up plank, scoot both your feet side-by-side to the left so that your feet are out from underneath your body. Pretend that there is a 1-foot wall in the center where your feet would be and jump both feet together side-to-side over the center wall for 30 reps, keeping your weight over your shoulders and hands to keep your legs lighter.
Shoulder Push-ups 12 reps Start in the pike position that you used above in the walkouts. Keeping your chin tucked and your ears between your biceps, pretend that you are diving into the ground and slowly lower the top of your head into a headstand position. Then driving through your shoulders, push back into the arms-extended pike position for a set of 12 reps.
Tree Side-Steps, Weave, and Zig-Zag 50 to 100 feet Now using the trees or light posts in your park, side step for 50 to 100 feet with your left leg leading, zig-zagging through a series of trees or poles. At completion, side step in a zig-zag back through them again with your right foot leading. Do not let your feet cross and keep your toes to the side at all times so that you are always moving laterally.
You should be plenty warm by now! It's time to move on to your alternate legs and upper body series. For this you will stay on the same 50-foot grassy area. Perform the following exercises in sequence:
ALTERNATE LEGS AND UPPER BODY SERIES
Exercise Repetitions/Time/Distance Description
Wheelbarrows or Crabwalks One lap In our SF bootcamp, we partnered up and did wheel barrow races down the grass and back. On your own, you can do a crab walk down and back for the same idea.
Sprints 4 sprints with 30-second recoveries between Run as fast as you can down the grassy area and back. Really try to push yourself—because after each sprint you can take 30 seconds to recover.
Drywater Freestyle Kicks on Back 60 seconds Lie on your back with your hands behind your head. Tuck your chin to your chest, and raise your shoulders off the ground using your upper abs. Hold your upper body here as your raise your legs off the ground, keeping your knees straight, and perform flutter kicks for 60 seconds, kicking from the hips.
Dive Bombers 12 Start in the pike position again, and bring your face towards the ground without ever actually touching down, then curve up your shoulders by bringing your chest towards the ground. Finally, curve up more so your stomach is just above the ground and your upper body is holding a floating cobra stretch position with your chest front, shoulders back, head up and only having your hands and toes on the ground. Then slowly reverse the movement back out to the starting position. Perform a set of 12.
Side-to-Side River Jumps 40 alternating (20 per side) Pretend that you are standing on one side of a river that is about 2 to 3 feet across. Start on the left side standing on just your left foot, jump across to the right side, and land in a slight squat on your right foot and leg.
Hip Lifts and Alternate Singles with Leg Holds 20 of each We used partners to hold our feet about 1 to 2 feet off the ground, but you can also use a bench or short wall or ledge to do the same. Lie flat on your back with your arms extended at your sides and your feet together propped off the ground about 1 to 2 feet high. Start with 20 hip lifts up and down without resting on the ground at each rep. Then at end of 20, hold the top position and alternately raise one leg off the wall in a single leg hip lift for 20 alternates.
Squats and Plyometric (Jump) Squats 20 of each Stand on the ground with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight balanced between the balls of your feet and your heels as you go down. When your thighs are parallel to the ground, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to the starting position. Do 10 of these squats, then switch immediately to plyometric jump squats. To do a plyometric jump squat, begin by lowering yourself down to a fully squatted position as you did in the standard squat. When you have reached the depth of the squat, reverse motion and jump up into the air as high as you possibly can. When you land from your jump, go immediately into your next squat. After you have completed 10 squats and 10 plyometric jump squats, repeat another 10 squats and 10 plyometric jump squats.
Push-ups with Repeating Single-Arm Lockouts at Top 12 each side Start in push-up position with legs wide. Perform a push-up and, at the top of each rep, hold a single arm plank, placing your right hand behind your back so that you are supported only on your left hand for two seconds. Do this 12 times, then swap and do the same 12 push-ups with a right arm lockout at the top.
Alternate Single-Arm Plank Twisting to Side Pillar 12 on each side Start in a single-arm plank or push-up position with your left hand on the ground and legs wide. Then twist your body into a side pillar with left arm down and feet lying on their sides, hips high, shoulders back, and head looking straight to the side. Then again twist back to the starting position in a one-arm plank position. Repeat for 12 reps. Then swap and repeat series with right hand on ground.
Squats and Plyometric (Jump) Squats 20 of each Stand on the ground with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight balanced between the balls of your feet and your heels as you go down. When your thighs are parallel to the ground, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to the starting position. Do 10 of these squats, then switch immediately to plyometric jump squats. To do a plyometric jump squat, begin by lowering yourself down to a fully squatted position as you did in the standard squat. When you have reached the depth of the squat, reverse motion and jump up into the air as high as you possibly can. When you land from your jump, go immediately into your next squat. After you have completed 10 squats and 10 plyometric jump squats, repeat another 10 squats and 10 plyometric jump squats.
Phew! Pretty tough. But we're going to keep going.

Jog and Lunge Series
Find an open area—either a circuit of the park, or a road—and perform the jog and lunge series. If need be, you can jog in place. Jog for one minute followed by one minute of alternating walking lunges. Continue to alternate for a total of 6 minutes.

Lyon Street Stairs
In San Francisco, the Lyon Street Stairs are known for being a grueling set of 200 steps up the side of the hill in Pacific Heights. In your own neighborhood you can recreate this workout with any set of stairs you have. (Hint: Is there a local stadium you can access?). Once you've found your steps, do the following exercises in sequence:
  1. Stair run: Run the first 100 stairs.
  2. Curb sequence: On a curb or low step, do a series of alternates between lunges off the curb, quick alternating toe taps on the curb, and repeating single leg jump shots, alternating sides.
  3. Stair run: Run the second 100 stairs.
Feel free to repeat this series as many times as your time permits!

Off-road Run
Time to get closer to nature! For five minutes, run off-road through the woods. The idea is to cover some varied terrain, and navigate some (simple) obstacles, so try to make a circle if you can, to encounter as much variation as possible.

Core Series
It's time to wrap this up with some core work. Find a nice, soft patch of grass to lie down on and do the following exercises in sequence, being especially attentive to your form:
CORE SERIES
Exercise Repetitions/Time/Distance Description
Side V Toe Tap Abs 20 each side Lie on your side with lower arm straight out in front of you and upper arm extended overhead. Start by raising top leg up and arm up to meet above your hip. If you can, raise both legs up for same movement for set of 20 per side.
Prone Cobra 60 seconds 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. Hold for 60 seconds.
Leg Swings 20 each side Lie on your back with your hands straight out to your sides and your palms facing down. Lift your legs up off the floor so that your hips are at a right angle, and bend your knees so that your knees are at a right angle as well. Lower your legs down to the right and towards the floor, being sure to hold your legs in the same position (90-degree-angled hips, 90-degree-angled knees) as you move. Your upper body should remain motionless; focus on pivoting your legs and hips using your abdominal muscles and core. When your legs have touched the floor at right, reverse the motion and bring them back up to starting position. Without pausing, move through starting position and lower your legs down to your left. Once you master the standard leg swings, move on to the advanced straight-legged swings: Keep your hips at a 90-degree angle and follow the same steps outlined above, but straighten your legs at the knee to add more weight to the swing.
There you go! If you made it through all four bootcamps, congratulations! If this was your first, feel free to go back and do the others. And either way, we look forward to seeing those who can make it in the new year when we start up again—stronger, faster, and better.