Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Tuesday, April 13, 2010

Today's Workout: Count Up/Count Down

You can do this #/rep scheme with any set of two exercises you choose.  I tried to pick two exercises per set that 1) worked different muscle groups, that 2) consisted of opposing pushing and pulling movements, or that 3) forced a lot of work getting up from and down to the ground over and over again.

The Rep Scheme: Count Down/Count Up (counting down from 10 to 1 for exercise A; counting up from 1 to 10 for exercise B) (**no rest until complete count down/count up set is complete!)

Ex. A x 10
Ex. B x 1

Ex. A x 9
Ex. B x 2

Ex. A x 8
Ex. B x 3

Ex. A x 7
Ex. B x 4

Ex. A x 6
Ex. B x 5

Ex. A x 5
Ex. B x 6

Ex. A x 4
Ex. B x 7

Ex. A x 3
Ex. B x 8

Ex. A x 2
Ex. B x 9

Ex. A x 1
Ex. B x 10

I did this rep scheme 3 times through; below are my choices for Exercises A and B for each round.

Exercise A - Squat Thruster (squat to overhead press w/ a set of medium weight dumbbells)
Exercise B - Sumo Dead Lift High Pull (stiff leg dead lift to upright row w/ same set of dumbbells)

Exercise A - Straight Leg Sit-Up (keep legs straight out in front and arms pinned and crossed across chest throughout)
Exercise B - Lunge w/ One Weight Held Overhead (lunge L and lunge R counts as 1 rep)

Exercise A - Single Leg Dead Lift (balance on one leg, hold one dumbbell, squat as low as possible trying to touch dumbbell to floor, maintain flat back throughout, never put other leg down on floor, may need to hold onto something for balance)
Exercise B - Side Bend (hold one dumbbell overhead, suck belly button into spine and tilt R and L)

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