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Last But Not Least: RealJock/Diakadi January San Francisco Bootcamps Week 4

By Billy Polson and Mike Clausen

Last weekend in Golden Gate Park we held the final in our current series of four San Francisco RealJock/DIAKADI Body Bootcamps. We are sorry to see the end, but definitely look forward to our next series of bootcamps—set to begin in March! In the meantime, we invite you to do the workouts from this series at home. Print them out, take them with you to your local park, and go for it!

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.

Week 4 Workout
Find a grassy area about 50 feet long in which to do the following exercises in sequence:

GRASS AGILITY SECTION
Exercise Repetitions/Time/Distance Description
Cross-Kick Walks Two laps Warm-up by walking across the field, taking your legs and crossing them in a kick to touch the opposite hand in front of you. Alternate the kicks.
Walking Side Lunges 20 lunges each leg Squat down to on one side, bringing your weight sideways and bending the knee on that side to shift over. 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. Bring both feet back together and continue down the field. Upon return, use your other leg as the lead leg.
High Knee Runs One lap, up and back Run down the length of the field with your knees as high as possible, and return the same way.
Sumo Squat 20 squats With legs twice hip width apart, sit down into a squat with your spine long, and put your hands on the ground between your feet (i.e., sumo position). With hands still on the ground, stand all the way tall with hips high.
Plank Knee Tuck 20 with each 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.
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.
Same Side Kick Walk Alternate for one length of the field. Use your high kicks to tap the hand on the same side as the kicking leg, and use this motion to travel one length of the field.
Skipping 2 lengths of the field Skip all the way down the field, and back again.
Side Step (Progressively Lower) 2 lengths of the field Do side steps down the field, and get progressively lower as you get to the end. Use the other side to lead with as you return, again dropping lower through your hips toward the end.
Breakdance Push-up 10 per side Begin in a standard push-up, or plank, position. You should be face down on the floor, with your hands below your shoulders, your chest and hips off the floor, and your body flat from your feet to the top of your head. Keep your hips flat; they should neither droop toward the floor, nor pop up in the air. Your feet should be roughly hip-width apart. Bring your left foot underneath your body as you bring your right hand off the floor and over to the other side of your body. You will pivot over your right foot and left hand as you flip over. At the end of your motion, you will be on all fours, but face up on the floor, in a "crab-walk" position, with your hands behind you facing away from you and your feet wide and knees bent to support your buttocks off of the floor. Do 10 on the same side, then repeat with the other side.
Long Jumps 2 lengths of the field In squatting position, with feet shoulder width apart, jump as far out in front of you as you can. Do this all the way down the field, and return.
Centipede Walkouts 2 lengths of the field 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. Continue walking down the field in this way.
Single Leg Hop and Hold 2 lengths of the field Do single leg jumps down the field. With each hop, pause for a moment on the landing leg. Do not bring your opposite leg down: this will work your balance. Then jump again on the same leg, repeating the steps all the way down the field. Switch sides on your way back.
Horse Stance Horizontal Hold 2 lengths of the field Start on all fours and maintain perfect spine posture (again with the dowel style alignment touching 3 points: base of the skull, between the shoulder blades, and base of the spine). Lay a band or string on the floor to make sure you stay in the same plane and position throughout the exercise. Inhale and charge your abs on, keeping your weight evenly balanced between hands and feet. Try to barely lift your left hand off floor half an inch and your right knee and foot off floor half an inch. Hold this for 20 seconds without your spine twisting or your weight shifting to one side or the other. Then come back to all fours and repeat the movement by lifting your right hand and your left foot off the floor this time for 20 seconds.
Karioka 2 lengths of the field Side-step run down the field, crossing your back foot front then your back foot back every other step. Return in the same fashion.
Single Leg Hip Bridge 20 each leg On your back with your knees bent and your feet about hip width apart, use one leg to raise your hips. Keep your feet flat on the ground, and drive your hips up as high as you can. Repeat for 20 with each leg.
Squat Thrusts (aka Burpies) 20 Starting from standing, squat down and put hands on ground, jump feet back to push-up/plank position, jump feet back up to the squat, explode off the ground and jump into air. Repeat 20 times.
Super Legs 20 of each exercise Do 20 of each of the following exercises, with no rest between exercises: 20 squats, 20 alternating lunges, 20 jump scissor switches, 20 jump squats. Rest for 60 seconds and repeat.
Divebombers 20 Take up a push-up or plank position on the ground. Then push your hips back with legs long so that you are now in a yoga Downward Dog position, with your hips piked up and arms and legs straight. Hold for three seconds, then drop back into push-up position, and do a push-up. Repeat entire sequence for 20 reps.
Walking Lunges 2 lengths of the field Do walking lunges forward on the way down the field, and do them in reverse on the way back.
Tuck Jumps 20 Stand with your feet shoulder-width apart and your arms straight up in the air above you. From the starting position, keep your arms overhead as you sit back into a squat, pressing your hips back behind you and sitting low. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. From the squat, powerfully jump high into the air as you bring your arms down to generate momentum. In the air, quickly bring your knees up in a tuck toward your chest. As you come down from the jump, bring your arms back up so that you land with your arms overhead again, and your knees slightly bent. As you land, move immediately into your next squat.


Stair Section
For the next set of exercises, you will need a flight of stairs to work with.
STAIR SECTION
Exercise Repetitions/Time/Distance Description
Hip Lifts 20 Lying on your back on the ground, place your feet on the lowest step of the stairs. Using your hamstrings and butt, raise your hips up and down. Do this 20 times.
Plank Knee Tuck 20 with each 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.
Stair Run 2 laps Run up and down your flight of stairs—twice.


Core Section
Time to wrap things up! Jog back to the grassy area you used for the first section, and do the following exercises to finish up.
CORE SECTION
Exercise Repetitions/Time/Distance Description
Cobra 3 minutes 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 the ground with your neck in line with your spine. Do this for a full 3 minutes. Rest if you need to, but make sure you complete 3 minutes.
Pilates 100 100 reps Lying on your back, tuck your chin to your chest, rounding your shoulders off the ground and raising your hands off the ground beside your hips with your arms extended. Simultaneously raise your legs off the ground. Hold this position as you pump your straight arms up and down for 100 reps.
Side Pillar Hip Lifts 3 each side In push-up position, rotate up onto your right arm only, facing to the left, rolling your feet so both heels are on the ground. Hold this side pillar for 20 seconds before returning to center and then repeating the side pillar on the left for 20 seconds. Do this rotation 3 times.


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're looking forward to seeing you at our next series of bootcamps!

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.