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The Final Frontier: Week 4 of RJ/Diakadi SF Outdoor Bootcamps

By Billy Polson and Mike Clausen

Last Saturday, we did the final workout in our current series of four weekly bootcamps in San Francisco. We had a blast, but we know that not everyone can get to SF to join us. So, as always, we've written up the workouts for those of you that can't be there in person. Still, we'd love to have the opportunity to have the total bootcamp experience. Keep your eyes on the site for future bootcamps—we'll start another series soon, and we'd love to have you sign up to join us. We think this workout should get you in the spirit. As always, do it all, and kick ass doing it!

Do the Workouts At Home
Bootcamp Workout, Week 1
Bootcamp Workout, Week 2
Bootcamp Workout, Week 3
Bootcamp Workout, Week 4

The San Francisco March 2009 Bootcamp Workout—Week 4
If you missed the bootcamps, you can still do the workouts. Just print the workout below, and take it with you to your local park for an intense 1,100-calorie hour.

WARMUP: PERFORM TWICE THROUGH BEFORE MOVING ON.
Exercise Muscle Group(s) Reps/Time Details
Partner Chest Stretch Chest/Shoulders 30 seconds Have your partner stand with staggered stance in front of you with his arms outstreched and thumbs in the up position. Slowly grab your partner's plams and bring his arms back so that the chest opens up. Have him keep his chest up and not round his shoulders forward. Then switch. Can also be done individually on a pole or wall.
Kneeling Hip Flexor Stretch Hip Flexor/Quads 30 seconds From a kneeling position, first squeeze your butt cheeks, then rotate your body towards your front leg and extend your rear arm up overhead as you twist and look up toward the ceiling. Hold for 30 seconds.
Hip Bridges Glutes/Hamstrings/Lower Back 20 lifts, 20 alternating marches, 20 single-leg lifts for each leg Lie flat on your back with your arms extended out from your sides palms up and your feet together flat on the ground hip width apart with knees bent. From here, thrust your hips up as high as you can, using your glutes to push you up. Do this for 20 reps. 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 ground and "march" with each leg. Lastly, repeat the hip lifts for a set of 20 reps on each leg using only a single leg to lift the hips up and down.
Plank Retractions Shoulder Blades 15 In push-up position, keep your elbow locked out and your head in neutral spine position. Drop down through your shoulder blades. You should only feel this movement in your shoulder blades. DO NOT DO A PUSHUP.
Alternate Four Push-ups with Cobra Holds Chest/Shoulders/Core 4 push-ups and 30 second hold, twice through Do four push-ups, and then with your hips off the ground and your arms locked out in front of you, push back and open up your chest and core. Drop your shoulder blades and hold this position for 30 seconds.
SEQUENCE ONE: PERFORM ONCE BEFORE MOVING ON
Jog Cardio/Agility 2 minutes Do a slight jog for two minutes.
Overhead Stretch Flexibility 40 seconds Find a wall, and with your back flat and parallel to the ground, reach out in front of you and place your palms on the wall. Drop your upper body towards the ground, stretching your chest and back.
Wall Sit with Forward Head Posture Work Leg and Neck Posture 10 second head press for 10 reps In your jog, find a wall where you can do an air seat with knees at right angle, pressing your back into the wall. Then create a double chin and drive the base of your skull back against the wall so that you are training your neck to hold your skull on top of your spine. Do 10 seconds' pressure for 10 sets. If you need to rest your legs in the middle, stand up for a rest and go back into work to complete the sets.
Run Up and Down Curb Cardio/Agility 60 seconds On your run, side step up and down the curb.
Reverse Jog Cardio/Agility 90 seconds Run in reverse for 90 seconds.
Alternate Four Lunges with Run Cardio/Agility 2 minutes While jogging, do four lunges, then run again. Repeat this for four minutes total on your jog.
Side Steps and Monkey Taps Cardio/Agility 60 seconds Run with side steps. Drop into a side squat and tap the ground. Pop back up and continue to "monkey tap" for one minute.
SEQUENCE TWO: PERFORM TWICE (BEGINNING AFTER THE STAIR SERIES) BEFORE MOVING ON
Lyon Street Stairs Cardio/Agility 2 sets Do side runs up the stairs. Be careful, but you will be crossing your left foot over your right as you jog up the stairs.
Lyon Street Stairs Cardio/Agility 2 sets Now do doubles up the stairs. Skip every other step. This will help you to really feel the push in your glutes.
Push-ups with One-Arm Hold Full Body/Core 15 Either place your feet on a curb (if push-ups are easy for you) or hands on curb (if pushups are tough). Do a push-up. At the top of the motion, raise one arm off the ground and hold a plank position. Your body should be flat. Then repeat, this time lifting the other arm.
Curb Jumps Legs/Glutes/Core 30 seconds From the street, hold a squat position and then jump up onto the curb. Do another squat on the curb and then jump off backwards. Repeat this for 30 seconds.
Handstand Push-up with Feet on Curb Chest/Shoulders/Core 10 With your feet on the curb and your body in a downward dog position, perform a handstand or shoulder push-up. Your back should be flat and legs straight.
Half-Twist Curb Jumps Legs/Glutes/Core 15 each side With one leg on the curb and the other in the street, go into a squat. From here, jump up and in the air twist and land with other foot on the curb.
Seated Ab V-Hold with Side Twists Core 30 With your butt on the curb, hold a V position with your body. From here, take your arms in front of you and cross them over from side to side.
Jog Back To Grassy Area Cardio 3 - 5 minutes Take a few minutes to jog back to your level grassy area for the next sequence. You will NOT do this twice; this jog is a transition to the next series of exercises.
Reverse Lunges Legs Alternate for 10 As you are running, pause for two sets of reverse lunges.
SEQUENCE THREE: PERFORM TWICE BEFORE MOVING ON
Grassy Area Sprints Cardio 3 times When you reach the grassy area, sprint down and back roughly 100 yards.
Push-ups with One-Arm Hold Full Body/Core 15 Either place your feet on a curb (if push-ups are easy for you) or hands on curb (if pushups are tough). Do a push-up. At the top of the motion, raise one arm off the ground and hold a plank position. Your body should be flat. Then repeat, this time lifting the other arm.
Squat Hold and Jump Legs 15 Hold a squat position and from here, JUMP and go back into a squat hold. Hold for 3 seconds before jumping again.
Split Squat Hold and Jump Legs 15/side. Now, hold in lunge position (90 degree bends in knees). Do a split squat jump and land with opposite leg in front.
Alternate Power Side-Lunge Legs 15 per side Stand upright with feet about hip-width apart and arms at your sides. From the starting position, step one leg straight out to the side and bend that knee, such that you lunge down over your bent leg while the other leg will stretch straight to the side. Touch the floor at the bottom of your lunge, and press back up bringing your legs together, such that you end at the starting position. Repeat on the other leg. Alternate for the full set.
Tube Chest Press Chest/Legs/Core 20 With your partner holding the tubes, and in a kneeling staggered stance, perform a tube chest press. After the first five presses, take your knee off the ground and hover. This will allow you to work your core.
Alternate Lunge/Shoulder Press Legs/Shoulders 20 With your partner holding an exercise tube, perform a lunge. At the top of the lunge, then use the tubes to do a shoulder press. Alternate legs.
SEQUENCE FOUR: PERFORM TWICE BEFORE MOVING ON
Partner Chest Stretch Chest/Shoulders 30 seconds Have your partner stand with staggered stance in front of you with his arms outstreched and thumbs in the up position. Slowly grab your partner's plams and bring his arms back so that the chest opens up. Have him keep his chest up and not round his shoulders forward. Then switch. Can also be done individually on a pole or wall.
Cobra Hold Endurance Muscles (Shoulder Blades) 1 - 3 minutes Lie face down, with palms down and thumbs out to sides. Slowly lift your chest and shoulders off the ground with your upper body while your feet, thighs, and lower body are relaxed and NOT flexed on the ground. With your hands, rotate your thumbs out and up so that your shoulders externally rotate and your shoulder blades wrap together. Keep your chin in and facing down so that your neck stays in line with your spine. Hold this pose until you can hold it for three minutes without a rest or a form break.
Pilates 100 Abs/Core 100 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.
Kneeling Hip Flexor Stretch Hip Flexor/Quads 60 seconds From a kneeling position, first squeeze your butt cheeks, then rotate your body towards your front leg and extend your rear arm up overhead as you twist and look up toward the ceiling. Hold for 30 seconds, then reverse directions for 30 seconds more.


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.