Go Hard or Go Home: Full-Body Workout From the RJ/Diakadi Beyond Bootcamp Series

By Billy Polson and Mike Clausen

This month, RealJock and Diakadi ran an awesome series of San Francisco Beyond Bootcamp Outdoor Workouts. These workouts combined beautiful settings, fantastic guys, and an inspired new concept of the outdoor workout that goes way beyond the brutal (and obsolete) notion of a bootcamp. Instead of a whistle and a drill sargeant attitude, we packed up our focus on functional training and addressing individual muscle imbalances and headed out to some scenic San Francisco locations. For anyone that couldn't be there, we've written up a few of the 12 workouts we did in June for you to try out on your own. And once you like what you feel, we invite you to keep an eye on RealJock for details about our next workout series.

The June 2009 San Francisco Beyond Bootcamp Full-Body Workout
Feel free to print out this workout and take it to the gym or the park for a great workout for the entire body. For a workout for legs and core alone, check out last week's workout. Note that some exercises are intended to be done with a partner, but are easily modified for those working out on their own.

Exercise Muscle Group(s) Reps/Time Details
Kneeling Hip Flexor Stretch Psoas/Quads 20 - 30 seconds Place the left knee on the floor as close as you can to the wall, placing your right foot in front foot flat on floor with right knee at right angle. Sit up completely straight with your body and chest, not bent at hips. If your knee is too close to the wall to sit up straight, then scoot your knee further from the wall. Some clients may be so tight in their left quad and hip flexor that they cannot have their right toe on the wall at all. 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 45 seconds. Then switch sides.
Standing Quad Stretch Quads 20 - 30 seconds Stand with your partner, and have your hands on his shoulders. Each take the outside leg and bring your heel to your butt, stretching your quad. Make sure to have your knees touching for a better stretch. If no partner is available, use a wall to balance against.
Partner Standing Leg Swings Hips 20 - 30 seconds In the same position with your partner, take the outside leg and do full leg swings. Keep your leg straight to get full stretch and squeeze. Go for power on these once you have form down.
Partner Chest Stretch Chest 20 - 30 seconds Have your partner stand with staggered stance in front of you. With his arms outstreched and their thumbs in the up position, slowly grab his plams and bring his arms back so that the chest opens up. Have him keep the chest up and don't round shoulders forward. Again, without a partner perform your own stretch using a wall to press one arm against and draw the chest away from the wall to open one side of the pectorals; then switch to the other side.
Squats Legs 10 Stand with feet hip width apart. From the starting position, 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. On the last squat, hold for 10 seconds at the bottom of your movement.
Chop Squats (Center, Diagonal to Both Sides) Legs, Shoulders 10 center, 10 side Stand with feet hip width apart. Raise your arms above your head, do a squat, and bring your arms down in front of you with a chop. Then squat back up. Do the same in a diagonal form for both directions.
Downward Dog to Upward Dog Full Body 12 of each Start in a downward dog position, with arms extended and legs straight, hips in air, head between biceps. Slowly lower your chin towards ground, then your chest and then sweep your hips through until you are in upward dog position with shoulders back and head lifted in front. Slowly lower chest and chin to floor again going back into downward dog position as you lift your hips. Alternate between the two for a set.
Plank Hold Full Body 30 seconds Hold the top of a push-up position on either hands and toes or elbows and toes, keeping a straight spine alignment with your neck in line with your shoulder blades and both in line with bottom of your lumbar spine (at your waistband).
Plank Knee Tuck to Heel Drive Core, Hips, Shoulders 12 per side In the same plank position, take one knee and drive it under your body, keeping it off the ground. Then drive your heel back and up behind you, squeezing your butt at the top of the motion. Repeat with the other knee.
Split Squats Legs 12 per side Start with legs staggered front/back and drop into a kneeling position with your knee tapping the ground (not resting). In the 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. Do 12 on one leg, and then switch for 12 on the second leg..
Walk-outs Core, Hips, Shoulders 8 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. Then repeat by walking your feet back as far as possible and then walking your hands in to your feet. In the lowest position you want your body to be in the shape of a wide arch between your fingers and toes with your abs on at all times.
Alternate Side Lunges Legs 20 (10 on each leg) 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 full set.
Jog Cardio/Agility 3 - 5 minutes Do a slight jog for three to five minutes
Curb Work: Jogs Up and Down Cardio/Legs 20 per leading leg Jog up and down onto curb, 20 times with each leg leading.
Step-ups to Balance and Hold Legs 12 per leg 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 (it should be parallel to the ground). Hold this position on a single leg for three seconds and then step back down before repeating. Repeat for a full set of 12 on one foot before switching to the other for another set of 12.
Jog Series (Forward, Side Steps, Reverse Jog, Side Steps) Cardio/Agility 30 - 45 seconds per direction Run around the block, but run one block forward, one block side stepping to the right, one block reverse, and one block side stepping to the left.
High Ledge Step-ups Legs 12 per leg With heel on a high step, do a step-up and bring your other leg up to balance. Hold for 3 seconds, then lower down and repeat. Complete a set on one side before switching to the other leg.
Jog Series (Forward, Side Steps, Reverse Jog, Side Steps) Cardio/Agility 30 - 45 seconds per direction Run around the block again, but start out going in the opposite direction from the first time. Again run one block forward, then one block side stepping to the left, one block reverse, and one block side stepping to the right.
Lower Abs (Basic and Intermediate) Lower Abs 20 seconds hold to 12 lifts each leg Lie flat on your back with knees bent and hands tucked back under your lower (lumbar) spine with finger tips touching directly under your spine at the height of your belly button (L3 vertebrae). Inhale and as you exhale, flatten out your abs and pull in your belly button to put pressure onto your fingers under your spine. Hold. If this is easy, then straighten out your legs and do the same motion. In whichever position you can maintain, lift your foot off the floor and bring it back down again. Alternate for a set of 12 with each leg.
Upper Only Cobra Hold Lower/Middle Traps 60 seconds Start by lying face down, flat on the ground with your feet together. Position your hands to the sides 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 throughout. If this stretch feels uncomfortable, push just a few inches off the floor.

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