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.

Wednesday, June 15, 2011

Count-Up/ Count-Down Exercise Pairings

This workout is what I taught in my Siskey YMCA Total Strength class this morning.  This one was a doozy!!!  The lack of rest is what adds up and makes this one of the toughest classes I've taught yet.  The pattern here is an easy one to follow and to use on your own; substitute the exercises with different exercises of your choice each time you do this.  Change it up...ALWAYS!

4 min. AMRAP (As Many Rounds As Possible in 4 minutes)
*10 x Air Squat
*10 x Hand-Release Push-Up (chest to the floor, lifts your hands off the floor, push-up off the floor without snaking up)
*10 x XFit Sit-Ups (knuckles to floor overhead on the down, fingers to your ankles on the up, glue buns and feet to floor)
*1 min. - 45 sec. - 30 sec.: X-V Sit-Ups (on back: touch L hand to R toe - R hand to L toe - touch both hands to both feet)
*1 min. - 45 sec. - 30 sec.: X-V Plank (Plank Jack, R Knee-In to L armpit, L Knee-In to R armpit)
Ex Pairings - Count Up/ Down by Time:
*50s - 40s - 30s - 20s - 10s: DB Front Squat (dumbbells racked on shoulders, elbows high and tight, upper arm parallel to floor)
*10s - 20s - 30s - 40s - 50s: Push-Up to Row
-b/w ea. round: 10 Shoulder Press
*50s - 40s - 30s - 20s - 10s: Bent Over DB Fly
*10s - 20s - 30s - 40s - 50s: SDLHP (Sumo Deadlift High Pull)
-b/w ea. round: 10 Hammer Curl
*50s - 40s - 30s - 20s - 10s: Inchworm to Tricep Push-Up Down Hold
*10s - 20s - 30s - 40s - 50s: Squat Thruster + Side Leg Kick
-b/w ea. round: 10 DB Sit-Ups (dumbbell glued to chest - full sit-up)
*50s - 40s - 30s - 20s - 10s: X-Body Punch (w/ light dumbbells)
*10s - 20s - 30s - 40s - 50s: Crab Hold Toe Touches (opposite hand to opposite foot)
-b/w ea. round: 10 DB Squat Swing

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