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.

Monday, June 27, 2011

Intro to Erin - Initial Client Workout

Below is a sample introductory workout I use with clients during their first training session with me.  If you are new to my style of training, this is a good one to start with.


WARM-UP:
*2 min. Jumping Jacks w/ 5 Air Squats on ea. 30 sec.
ABS:
*60s-45s-30s: Bicycle Crunch
*60s-45s-30s: Hold Elbow Plank
5 min. AMRAP:
*5 x Jump Squat
*5 x Knee Push-Up
*5 x Full Sit-Up
EXERCISE PAIRING:
8-7-6-5-4-3-2-1: DB Ground to OH (Clean and Jerk)
1-2-3-4-5-6-7-8 ea.: Split Squat Plyo (unweighted) (low in the down portion of a lunge, hop your front foot slightly out toward the outside of your hip of the same side, hop it back in, come up from the down position, repeat)
BURPEE SHUTTLE DRILL (outside grass):
*1 Squat-Thrust Jump to 1x Sprint there/ back (about 20 yards total/ rep)
*2 S-T-J to 2x Sprint there/ back
*all the way up to 8 S-T-J and 8x Sprint there/ back
5 min. AMRAP:
*5 x Burpee (modification: do the push-up portion of the burpee on your knees)
*10 x DB Thruster (= squat + overhead press)
*15 x Anchored DB Sit-Up (1 dumbbell glued to chest; 1 dumbbell anchoring your feet flat to the floor)
STRETCH:

**Email me with questions if the lingo doesn't make sense to you, if you're unsure of proper form, etc. (erin.borchard@gmail.com)

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