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RealJock/Diakadi January San Francisco Bootcamps Week 3

By Billy Polson and Mike Clausen

This past weekend was the third of our four January 2009 RealJock/DIAKADI San Francisco Bootcamps, with Diakadi super-trainers Billy Polson and Mike Clausen leading a bunch of intrepid guys through a tough outdoor workout. This week, we were at Mission Creek Park, where we had light rain but high spirits. As at the other bootcamps, we burned about 1,100 calories each, all while making some new friends, and seeing some familiar faces.

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.

The San Francisco Bootcamp Workout—Week 3
For you guys who can’t come in person, feel free to print the workout below, and take it with you to recreate your own 1,100 calorie-burn hour.

WORKOUT
WARM-UP JOG: Start off with a two-minute warmup jog; if you like, you can jog from the car to the park!
GRASS SECTION: Find an open grassy area to perform each of the following exercises.
SPIDERMAN WALKS: Get on all fours, with your body as close to the ground as possible. Walk your right hand forward, as you bring your left knee up towards your left elbow. Then walk your left hand forward as your right knee comes up to your right elbow. Continue like this for a 30 second “walk”.
PRISONER SQUATS: Stand with your feet hip width apart and place your hands on your head. Do a full squat, sitting back and down with your hips, and quickly drive back up, keeping your weight on your heels. Repeat for 30 seconds of squats.
SPLIT SQUATS: Stand with your feet staggered, with your right leg in front of your body and your left behind you. Drop down so that your front thigh is parallel to the ground. There should be a 90 degree bend on both of your legs. Drive up and repeat. Continue for 30 seconds, and then switch leg positions for a second 30-second set.
SIDE LUNGE LEANS: Stand with your feet about hip width apart. You are going to squat down to on one side, bringing your weight sideways and bending the knee on that side to shift to the side. Your toes should point forward, and your weight should be back over your butt. The other leg should be straight and locked out so you get a stretch on your adductor. Keep your back straight and chest up. From here you will hold the squat and do little bounces for 30 seconds. Then move to the other side and repeat for 30 seconds more.
JOG SECTION
Still in the grassy area, jog for two minutes. Alternate your regular running with drills of rotating side shuffles. So, side shuffle to the right for a few seconds, the turn around so that you are shuffling left, but still in the same direction of travel.
WALL SECTION: Find a wall to support you through the following.
BRIDGE KICKS: Stand perpendicular to a railing or wall. Take your outside leg and do full front/back kicks going as high as you can. Make sure to feel the stretch on both your hamstrings and your hip flexors. Keep your abs tight throughout the movement. Do 20 and then switch legs.
CHEST STRETCH: Take your right arm and hold it against the wall. Use a staggered stance position with your right leg in front. Drop into the stretch and feel your chest and shoulders open up. Hold for 30 seconds, then repeat with left arm.
SECOND JOG SECTION.
Find an open area, or the perimeter of the park, and go for a regular run for two minutes.
SECOND GRASS SECTION: Return to the grassy are for the following exercises..
LUNGE SERIES: 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 three 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 three 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 the grass.
DOUBLE SQUAT CROSS KICK: Stand with feet hip width apart. Place your hands on your head. Go into a squat. On the way up, bring your leg up so that your toe reaches the opposite hand. Goa back into squat. Repeat with other side. 20 of these.
TREE SIDE STEPS, WEAVE, AND ZIG-ZAG: 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.
JOG AND SPRINT SERIES: Jog for about two minutes, then do 50-to-100 yard all out sprints. Make sure to really push yourself on these.
KNEE HIGH JOG/SKIP: For this running section, run with knees as high as you can for about 100 yards.
BASKETBALL COURT: Find a basketball court or open playground in which to do the following exercises..
SQUAT THRUSTS (AKA BURPIES): Starting from standing, squat down and put your hands on the ground, jump your feet back to pushup/plank, then jump your feet back up to squat, and explode off ground and jump into air. Repeat 20x.
RUN SERIES: Now, go to the outer edge of the court or playground and do the following sequence of runs:
  1. Circuit One: Run forwards around the court as fast as possible (careful on the turns!)
  2. Run in reverse back around the court as quickly as you SAFELY can.
  3. Circuit Three: Do karioka (side steps crossing your back foot front then your back foot back every other step) for one circuit of the court.
  4. Circuit Four: Run sideways with knees high for one circuit of the court.
HIP LIFTS AND ALTERNATE SINGLES WITH LEG HOLDS: You'll need to find a grassy patch for this one. We used partners to hold our feet about one to two 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 one two 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.
PARTNER VAULTS: Have your partner on all fours. Place your hands on his hips. Make sure he has his abs drawn in tight. You are going to jump over your partner while pushing with your hands on his hips. Keep your hands on his hips at all times. As your feet land, then jump back in the other direction.
SECOND RUN SERIES: Now, go to the outer edge of the court or playground and do the following sequence of runs:
  1. Circuit One: Run forwards around the court as fast as possible (careful on the turns!)
  2. Run in reverse back around the court as quickly as you SAFELY can.
  3. Circuit Three: Do karioka (side steps crossing your back foot front then your back foot back every other step) for one circuit of the court.
  4. Circuit Four: Run sideways with knees high for one circuit of the court.
SECOND JOG AND SPRINT SERIES: Jog for about two minutes, then do a 50-yard all-out sprint. Jog two more minutes, and again sprint 50 yards. Make sure to really push yourself on the sprints.
BENCH SERIES: Find a bench that you can use to perform each of the following exercises, in sequence.
SINGLE LEG STEP-UPS: Step up onto the leg with one leg, bringing the other leg up to join, such that you are standing on top. Step back with the same foot. Repeat for 20 on one side, then switch legs for 20 more.
PUSH-UPS: Place your hands on the bench and your feet on the ground and perform 20 perfect push-ups.
MARCH-UPS: Start at one end of the bench with both feet on the ground. Start marching up and down, stepping up-up-down-down at a regular clip, as though climbing stairs, and moving yourself down the length of the bench until you reach the other end; then march yourself back. Continue for one minute.
TRICEP DIPS: Keep your feet on the ground and body upright with hands on the bench close to your hips. Slowly bend your elbows behind you and lower yourself until your arms are about parallel to the ground. Return up using your tricep to push you up. Repeat for a set of 20 dips.
WATER TEST: Start standing on top of your bench, and slowly lower one leg down as if you were testing the water below you. Just before your foot touches the ground, bring yourself back up. Repeat for a set of 10 on one side, then switch legs for 10 more.
PLANK WITH ALTERNATE KNEE TUCK: Keep your feet on the bench and your hands on the ground in a push-up hold position. Slowly bring one leg off the bench and tuck your knee to your chest. Then repeat with other leg. Continue to alternate for 20 total repetitions.
FIVE MINUTE JOG: Go for a run around the park, or around the block, for five full minutes.
GRASS STRETCHES: Head back to the grassy area for the following stretches.
CHEST STRETCH: Stand in front of a wall, with your arm straight and at chest height. Place your flat hand against the wall and then turn away from the wall. You should feel your chest open up. Hold for 30 seconds and then switch to the other arm.
PRONE COBRA: 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 3 minutes.
DRYWATER FREESTYLE KICKS ON BACK: 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.
Congratulations! You're done with week three of our bootcamps! Next week, the fourth and final installment. Get ready....

Note: A reference for this program is Paul Chek's How to Eat, Move and Be Healthy, San Diego, 2004.

About Billy Polson and Mike Clausen: Billy Polson and Mike Clausen are co-founders of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Have burning questions about your fitness that you want Billy and Mike to answer? Send an email to billyandmike@realjock.com.