Last weekend, we held the third of our RealJock/DIAKADI Body Bootcamp workouts in San Francisco—and boy did we sweat. Nothing beats a San Francisco workout on the beach at Chrissy Field with the Golden Gate Bridge in the background. This time, we did a large combination of body weight exercises, did some heavy-gauge rope training, and finished up with grueling leg work in the sand. It was really intense, and a great time!
For those of you who want to give this workout a try in your own hometown, I've written out the entire thing for you to print and follow. Also check out my write-ups of the Week 1 and Week 2 Bootcamp Workouts. Still, consider joining us in person if you live near San Francisco. Our fourth and final bootcamp will take place on Saturday, October 4, at the Presidio. For details, click here. To sign up, call or email DIAKADI Body to reserve your spot:
Phone: 415-863-4922
Email: info@diakadibody.com
Equipment Check
This workout requires a few pieces of equipment. You'll need a jump rope, and exercise tubes in three different resistances (light, medium, heavy). At Chrissy Field we used a heavy-gauge rope—but you can replace this with a 20-pound dumbbell or a barbell.
The Workout
Let's get started! To warm up, run through the following sequence of exercises back-to-back:
| WARM-UP |
| Exercise |
Repetitions |
Description |
| Plank with Single Knee Alternate Tuck and Heel Drive |
12 each leg |
Start in a push-up position and tuck your left knee up to your chest. Then, drive your left leg back straight as you push your hips high into a yoga Downward Dog position, with your hips piked up and arms and legs straight; your left leg should be fully extended straight up and back. Repeat for 12 repetitions on left leg, then switch for 12 reps on right leg as well.
|
| Alternate Side Lunges |
20 (10 each side) |
Start with your feet wide and slowly shift your weight from side lunge left to side lunge right. Keep both toes front throughout the movement and do not bring the knee past the foot on the lunge.
|
| Scissor Split Squats |
12 squats each side |
Stagger left leg front and perform static split squats for 12 reps. Then hold at the bottom and alternate side-side punches for 20. Swap your legs to right leg front and repeat for 12 split squats and then hold low position for 20 alternate punches.
|
| Squats |
20 |
Stand with feet hip-width apart. Keeping your back flat and your weight in your heels, press your hips back and down, as though trying to sit on a low stool directly behind you. Sit until your thighs are parallel with the floor. Then, with a powerful movement, press yourself back to standing.
|
| Squat Thrust (aka burpies) |
20 |
Starting from standing, squat down and put hands on ground, jump feet back to pushup/plank, jump feet back up to squat, explode off ground and jump into air. Repeat.
|
| TUBING AND LEGS SERIES |
| Exercise |
Tube Weight |
Repetitions |
Description |
| Tube Rows with Palms In |
Heavy |
20 |
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 20 repetitions.
|
| Plyometric Jump Squats |
N/A |
20 |
Stand on the floor 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. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. 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
|
| Tube Rows with Palms Down |
Medium |
20 |
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 down. Perform simultaneous rows for 20 repetitions.
|
| Jump Scissor Switches |
N/A |
20 |
Stand upright with feet about hip-distance apart. Place your hands on your head, with your elbows out. From the starting position, step forward with one foot as you drop the back knee toward the floor. Reverse direction and, as you push back up, jump powerfully into the air out of the lunge and land with your feet reversed. If you started with right foot forward and left back, you land with your left foot forward and right back, then immediately reverse again and jump so that you land with your right foot forward and left foot back.
|
| Tube Swims |
Light |
20 |
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.
|
| Tuck Jumps |
N/A |
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.
|
| Tube Rows with Palms In |
Heavy |
20 |
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 20 repetitions.
|
| Plyometric Jump Squats |
N/A |
20 |
Stand on the floor 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. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. 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.
|
| Tube Rows with Palms Down |
Medium |
20 |
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 down. Perform simultaneous rows for 20 repetitions.
|
| Jump Scissor Switches |
N/A |
20 |
Stand upright with feet about hip-distance apart. Place your hands on your head, with your elbows out. From the starting position, step forward with one foot as you drop the back knee toward the floor. Reverse direction and, as you push back up, jump powerfully into the air out of the lunge and land with your feet reversed. If you started with right foot forward and left back, you land with your left foot forward and right back, then immediately reverse again and jump so that you land with your right food forward and left foot back.
|
| Tube Swims |
Light |
20 |
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.
|
| Tuck Jumps |
N/A |
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.
|
Hang in there! We're making amazing progress! Now it's time to move on to the rope work. If you were at the bootcamp, you'd do each of the following exercises with a heavy-gauge rope over your shoulders. If you have such a rope, go for it! But if not, you can hold a 20-pound dumbbell in each hand, or put a barbell over your shoulders. Ready? Here we go!
| ROPE SERIES |
| Exercise |
Rope/Dumbbell/Barbell? |
Repetitions |
Description |
| Alternate Front Lunges |
No |
20 |
Stand upright with feet hip width apart (if you like, you can hold a dumbbell in each hand, with arms hanging at your sides). Step forward with one foot, then drop your back knee down toward the floor. Keep your upper body vertical and your arms hanging straight down. Bring your rear knee as close to the floor as you can control, without allowing your front knee to come ahead of your front toe at any point. From the bottom of your lunge, press back to the starting position. Now, step forward with the opposite leg and repeat the lunge on the other side. Continue to alternate through the set.
|
| Clean and Press |
Yes |
20 |
Stand upright with dumbbells held in each hand at your sides and your palms facing inward. Press your hips back and lower down into a squat. Let your arms hang straight down from the shoulder as you squat, until the dumbbells almost touch or lightly touch the floor at the outside of your feet, with your arms passing to the outside of your shins. From the bottom of your squat, explode upward, pressing forcefully through your legs to come to vertical. As your upper body rises, bend your elbows and 'snatch' the dumbbells up to your shoulder level by dragging them up the front sides of your body and flicking them up to catch them in your palms at shoulder level, with your hands facing inward. Keeping the weights at your shoulder, lower yourself once again into a deep squat. Once again from the squat, push explosively back to standing, now using your upward momentum to bring the weights from your shoulder level to straight up overhead in a shoulder press. Your arms will be extended directly upward, with palms facing each other. Bend your elbows to lower the weights to your shoulder, and from there lower them again to your sides.
|
| Alternate Side Lunges |
No |
20 |
Start with your feet wide and slowly shift your weight from side lunge left to side lunge right. Keep both toes front throughout the movement and do not bring the knee past the foot on the lunge.
|
| Squat Thrust (aka burpies) |
No |
20 |
Starting from standing, squat down and put hands on ground, jump feet back to pushup/plank, jump feet back up to squat, explode off ground and jump into air. Repeat.
|
| Split Squats with Single Arm Bicep Curl |
Yes |
20 each side |
Stagger your feet with one forward and one back. Hold a dumbbell or rope in the hand on the side of the backward leg. Then, drop down through the back thigh. At the bottom of your squat, when your back knee is just above the ground, perform a bicep curl with your weighted arm. Repeat for a set of 20 squats. Then, switch your front foot and your loaded arm and repeat for another 20.
|
| Push-ups |
No |
20 |
Position yourself on the floor in a prone position (face down) with your legs together and extended straight behind you and your arms slightly more than shoulder-width apart. Support yourself on your toes and your hands, with your palms down on the ground. Your arms should be straight but without locked elbows. Your spine should be neutral with no arch. From the starting position, slowly bend your arms and descend toward the floor. Stop when your elbows are at a 90-degree angle. Reverse position and push back up to the starting position. Do not lock your elbows at the top of the movement.
|
| Jump Rope |
No |
60 seconds |
Use your jump rope to do one minute of continuous jumping. Keep your elbows in and your upper body lifted as you jump, turning the rope from the wrist rather than the arm.
|
| Standing Shoulder Press |
Yes |
20 |
Stand holding the dumbbells with your palms facing each other and shoulder-width apart. Extend your arms by straightening your elbows directly over your head to full flexion of your shoulder muscle. Keep your elbows slightly bent at the top of the movement to avoid locking your joints. Without stopping, and while maintaining the flexion in your deltoids, keep your arms wide and slowly bring the weights down until your arms are bent at nearly 90 degrees. |
Still with me? You're going to need to dig deep here, because it's time for the sand leg-work. If possible, try to find a 30 to 40 foot stretch of sand to work in, though you can do this on grass if sand is unavailable or just too darn hard. Perform the following sequence in order for one "lap" (down and back) of your sandy/grassy space for each exercise:
| CORE SERIES |
| Exercise |
Repetitions/Time |
Description |
| Pilates 100 |
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. |
| Side Pillar Hip Lifts |
50 counts each side |
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. Hold for a count of 50, then switch sides for another count of 50. |
| Prone Cobra |
Hold 100 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 100 seconds. |
Congratulations—you made it! Be sure to stretch and hydrate, and get ready for this weekend, when we're going to have the best bootcamp of them all!
