Bootcamp, Baby: Do the RJ/Diakadi SF Bootcamp Workout, Week 2

By Billy Polson and Mike Clausen

We're now half-way through this most recent series of San Francisco outdoor bootcamps, and it just keeps getting better. We've got longer days, spring weather, and the great workouts, awesome guys, and super-sweat that you can expect to see week-to-week if you join us. As always, we've written up the workouts for those of you that can't be there in person. But it's not the same as coming for the total bootcamp experience. We'd love to have you join us in the flesh! Keep your eyes on the site for future bootcamps. We hope we'll get to see you soon.

Do the Workouts From the First Three Weeks
Bootcamp Workout, Week 1
Bootcamp Workout, Week 2
Bootcamp Workout, Week 3

The San Francisco March 2009 Bootcamp Workout—Week 2
Even if you can't come in person, 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.

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.
Cobra Stretch Abdominals 30 seconds Start by lying face down, flat on the ground with your feet together. Position your hands to the sides at about shoulder level. Gently push your upper body off the floor a few inches at a time, while keeping the legs on the ground. It should feel like you're doing a press-up but relaxing the stomach and back muscles. Keep looking up at all times and push slowly a little at a time until you feel the stretch in the stomach or lower back muscles. Keep your shoulder blades pulled back and chest open througout. If this stretch feels uncomfortable just push a few inches off the floor.
Cat and Camel Stretches Lower Back/Abdominals 6 pairs On the ground on your hands and knees, place your knees shoulder width apart and align your hips so that your back and legs are at a right angle. Place your hands on ground below your shoulders and make sure your shoulders are positioned so that your back and arms are at a right angle. Your arms should be shoulder width apart. Put your palms flat against the ground; your arms should be engaged to support your weight, but don’t lock your elbows. Start with the camel stretch: bend your back up towards the sky while rounding your neck and head toward your chest. Make sure your abdominal muscles are engaged and that your upper back is higher than your rounded shoulders. Your pelvis should naturally tilt toward your arms. Feel a release in your lower back as you breathe in and out. Slowly move into the opposite end of stretch: As you arch your back toward the ground, pull your shoulders back and bring your chin up toward the sky. As you slowly arch your back, your pelvis should tilt out away from you and your butt should rise into the air. Open your chest, engage your abdominals and breathe.
Horse Stance Horizontal, then Horse Stance Dynamic Core 30 seconds per side, then 20 tucks per side The hands should be beneath the shoulders and the knees beneath the hips. Gently lift one hand and the opposite knee off the ground without rotating the hips or shifting the weight to one side. Keeping the belly button drawn in to the spine, extend the leg out behind you, and extend the shoulder out to about 45° in front. The thumb should be facing up towards the sky. As you extend the leg, ensure the hips do not rotate. Return to the start position and repeat on the other side. After you have completed the horizontal stance, perform the dynamic stance. This will be the same position as the horizontal, but alternate between the horizontal hold and an under-body tuck of left elbow to right knee. Repeat for 20 tucks, then repeat the same set with right elbow and left knee.
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 Full Body/Core 30 seconds In a prone push-up position with your feet hip-width apart and your hands on the ground at shoulder width apart, balance on your hands and the tips of your toes and maintain a straight line from your head to your feet. Keep your abs contracted and stable to keep your back from sagging. Keep your shoulder blades back, chest open and head/neck in line with your spine.
Plank with Alternate Knee to Elbow Full Body/Core 20 alternating Holding above plank position, take your right knee and bring it up to touch your elbow on the same side. Alternate legs for 20 of these.
Overhead Squat to Overhead Squat Jumps Legs/Glutes/Core 30 squats the first time through, then 20 squats to 10 jump squats for second time through Stand with feet hip width apart, toes turned out just a bit. Raise your arms above your head. Slowly squat down, immediately sitting your weight back onto your heels and using your glutes and hamstrings. Keep your arms in the same position; do not let them fall. This will help to test your leg strength, and the tightness in your lats (if you can't hold your arms up while going into the squat, your lats are too tight). Try this with a low wall behind you. As soon as your butt hits the wall, then stand back up. You want your feet to be flat on the floor, and when pushing your body back up, you want to push through your heels. As soon as you can do these without the wall, do so. But always sit back on your heels and use the back of your legs for the movement. For the second set, end with 20 regular squats followed by 10 squat jumps, with a hold in the low position. While holding the low position, always try tapping your toes to keep your weight on your heels and your glutes and hamstrings engaged.
Side-Step Tree Weaves to Full Sprint Cardio/Agility 2 minutes 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, sprint back to the start of tree weave and then 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. Again sprint back to the beginning of the trees after the second set.
Split Squat with Twist Legs/Core 20 each leg Front Split Squat: Start with legs staggered front/back and drop into a kneeling position with your knee tapping the ground (not resting). In low position, both knees should be in right angles and your spine straight up and down. If quads or hip flexors are too tight to drop all the way down, then go as low as you can while keeping your form. Keep both feet pointing front throughout. At the bottom of each front split squat, with your arms extended straight out, palms together, perform a trunk twist to each side, then slowly return to top. Do 20 on one leg, and then switch for 20 on the second leg.
Alternate Side Lunges Legs Alternate for 20 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. Again 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 full set.
Jog Cardio/Agility 3 minutes, 3 sets Do a slight jog for three minutes. Intermingle 3 sets of this among the other exercises of Sequence Three.
Wall Sit with Forward Head Posture Work Legs/Neck Posture 10 second head presses for 10 repetitions In your jog, find a wall where you can do an air seat with knees at right angle. 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 of pressure for 10 sets. If you need to rest your legs in middle, stand up for a rest and go back into work to complete the sets.
Walking Lunges Legs 2 minutes Perform walking lunges down the sidewalk for two minutes. Have your knees at right angles in low position of each step.
Stair Runs Cardio/Agility 2 minutes Run stairs in single steps and double steps (two steps at a time) in your park.
Curb Work: Jogs up onto curb, step-ups to balance, hold single leg balance with toe taps Legs/Cardio 20 Jog-Ups per leg, 15 Step-ups per leg with 3 second balance at top, Hold Single Leg Balance with 12 Toe Taps Jog-ups: Jog up and down onto curb, 20 times with each leg leading. Step-ups:: Start with your right foot on a bench or step. With your foot fully on the bench, step up and bring your opposite leg up to hip level (should be parallel to ground). Hold this position on a single leg for 3 seconds and then repeat. Repeat for a full set of 15 on each foot. Single Leg Balance Tap: Standing on single leg, use both hands to tap down to toe on ground. Repeat for 12 taps each side.
Jog Downhill Through the Woods back to Grassy Area Legs/Cardio 3 - 5 minutes After the second run-through of the curb work, jog back to the grassy area. You will not do this twice; this is your transition to the last set of exercises!
Lower Ab Work Lower Back/Abdominals 15 per side Lying on your back on the floor with your knees bent and feet flat on floor, lay both palms face down in the curve of your lower back so that your fingerstips meet under your spine directly under you belly button. Keeping your hands here under your lower back, inhale and pull your lower abs in so that your lower back flattens down against your fingers. Start with just holding this flexion as you breath for 10 to 30 seconds, then progress to holding your spine flat against your hand as you slowly lift and lower your heels up and down to tap the floor.
Elbow Side Pillars Core 30 seconds on 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. Repeat for 30 seconds and then switch sides. You can also stack your feet on top of one another for tougher balance.
Cobra 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.
Downward Dog to Cobra Stretch Full Body Alternate for eight Take up 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 through a push-up position into the cobra stretch position we started the workout with. Hold here for three seconds and then alternate between Downward Dog and Cobra Stretch for full set of eight.
Warrior Pose to Half Moon to Triangle Pose Legs/Core 20-30 seconds each pose Warrior Pose: Stand staggered legs with arms extended front and back, palms down. Half Moon: Keep legs staggered and raise front arm straight up to sky and back arm straight down to back leg. Rotate your head to look straight up to top arm. Triangle Pose: Keep legs staggered and lower front arm down to inside of front leg, bringing ankle and back arm straight up into air. Rotate your head to look straight up to top arm.
Child's Pose Full Body 60 seconds Kneel on ground, while sitting your butt to your heels. Separate your knees as wide as your hips. Lower your upper body to the ground. Reach out in front of you for a good overall upper body stretch. Relax and breathe.

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