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, June 7, 2011

List of Functional Exercises



Lately, my training focus has been to teach my clients, as well as my "Charlotte Today" viewers, how to work out at home, at the gym, and on the road using my simple workout outlines (see previous post for a breakdown of them).  In order to use these workout templates effectively, you have to switch up which exercises you use/ plug into them.  So, I'm going to keep an ongoing list here with this posting of effective, full body, functional exercises.  I will try to keep it to exercises you can do at home with minimal equipment: mat, medicine ball, kettlebell, dumbbells (soup cans, water bottles work too!).

Use this as your exercise arsenal...switch it up, plug in different exercises each time you workout, and do NOT avoid the exercises you don't like or aren't good at.  If there is any exercise you are confused about or are unfamiliar with, YouTube it; guaranteed there's a great video demonstration of it out there.  There's also video and photo demonstrations of me doing most of these at http://jbwebtv.com/index.php/fitness.  Further, you may always contact me directly through this blog or at my Facebook page (https://www.facebook.com/erin.borchard)to ask me questions directly.

*Air Squat
*Sumo Squat
*Goblet Squat
*Single Leg Squat
*Overhead Squat
*Air Squat or Front Squat + Torso Twist
*Dumbbell Front Squat (rack DBs on shoulders with elbows in tight, upper arms parallel to floor)
*Jump Squat
*Sumo Squat Jump
*Round House Squat
*Round House Jump Squat
*Thruster (squat + overhead press)
*Alternating Lunge
*Overhead Lunge (DBs overhead, elbows locked out, shoulders to ears)
*Split Squat Thruster (jump into lunge down position, shooting DBs overhead)
*Step Back Lunge w/ Overhead Thrust (same as Split Squat Thruster but no jump)
*Side Lunge
*Side Lunge w/ Overhead Chop
*Side Lunge w/ Torso Twist
*Lunge Jump Right - Lunge Jump Left - Sumo Squat Jump
*Lunge-Curl-Switch (stay low!)
*Shoulder Press
*Push Press
*Push Jerk
*Push-Up
*Uneven Arms Push-Up
*Hand Release Push-Up
*Clapping Push-Up
*Push-Up to Hop-In
*Push-Up + Hop-In to Side of Hands
*Rolling Med Ball Push-Up
*Med Ball Push-Up (focus on triceps, keep elbows in tight to body)
*Rengade Row (rear dumbbell row in plank, alternating arms)
*Cross-Body Push-Up (cross one leg in front of body (i.e. right toe to left armpit) and push-up)
*Push-Up to Row
*Superman Push-Up (when drop into push-up bring one knee up to elbow)
*Plyo Push-Ups
*Rolling Med Ball Push-Ups
*Burpee (push-up, hop-in, jump up)
*Med Ball Burpee
*Weighted Burpee (w/ DBs)
*Squat-Thrust-Jump (plank, hop-in, jump up)
*Man Maker
*Atomic Man Maker
*Burpee Jack
*Tuck Roll to Jump
*Single Leg Burpee
*Side Burpee
*Burpee Frog Hop
*Burpee Lateral Hop
*Sumo Burpee
*Ninja Step-Ups (start on knees, step up to squat, return to knees, repeat)
*Ninja Jumps (start on knees, jump up to squat on feet, repeat)
*Deadlift
*Single Leg Deadlift
*Stiff Leg Deadlift
*Single Leg Stiff Leg Deadlift
*Single Leg Stiff Leg Deadlift + DB Curl and Overhead Press
*Good Morning
*Dumbbell Squat Clean
*Dumbell Ground-to-Overhead (= Clean and Jerk)
*Single Arm Ground-to-Overhead
*Single Arm Dumbbell Snatch
*Double Arm Dumbbell Snatch
*Sumo Deadlift High Pull
*Stiff Leg Deadllift High Pull
*Single Leg Deadlift High Pull
*Single Leg Stiff Leg Deadlift High Pull
*Dumbell/ Kettlebell/ Med Ball Squat Swing (single or double arm)
*Single Arm DB/ KB Squat Swing
*DB/ KB/ MB Squat Swing + Opposite Single Leg Rear Leg Lift
*DB/ KB/ MB Side Toss
*DB/ KB/ MB Squat Wood Chop (squat + swing from one hip up to opposite eyebrow)
*Med Ball Squat Toss/ Wall Ball
*Turkish Get-Up
*Jump Rope
*Single Leg Jump Rope
*Jumping Jack Jump Rope
*High Knee Jump Rope
*Side-to-Side Hop Jump Rope (slalom hop)
*Double Under Jump Rope
*Tuck Jump
*Pike Jump
*Ankle Hop (hands overhead)
*Side-to-Side Ankle Hop (hands overhead)
*Full XFit Sit-Up/ AbMat Sit-Up (knuckles to floor overhead on the down, hands to ankles on the up)
*Shuffle-Shuffle Touch (holding DB or MB chest high)
*Inchworm to 5-count Hold of Tricep Push-Up Down Positing, Inchworm In
*Plank Walk Sideways (w/ light dumbbell in ea. hand)
*Plank w/ Alternating Lateral Arm Raise (light DBs)
*Renegade Row + Opp. Single Leg Rear Leg Lift
*Dumbbell Bear Crawl
*X-Body Punches w/ light weights (down in sumo squat entire time)
*Weighted Jumping Jack
*Weighted Sumo Squat Jack
*Low Jack
*Low Jack to Sumo Squat
*MB Squat Catch and Release (MB squeezed b/w ankles, squat and jump up, tossing and catching MB w/ feet)
*Box Jump
*Single Leg Box Jump
*Depth Jump
*Burpee Box Jump
*Single Leg Step-Ups to Box - "Repeaters"
*Single Leg Lateral Step-Ups to Box (option: w/ MB or DB Overhead, same arm as working leg)
*Lateral Hops over Barrier or Box
*Broad Jumps over Barrier or Box
*Plank Jack
*Mountain Climber
*Plank + Knee-Out/ Knee-In/ Switch Legs
*Plank Single Leg Side Swipes
*Med Ball Slam Squats
*Med Ball Power Jumps

~There are so many more!!!  I will keep thinking and posting.  www.crossfit.com has a VERY comprehensive list of exercises with video demonstrations of each.  Use it as a resource.  Force yourself to learn one new exercise daily??

1 comment:

  1. your blog was very interesting to me. i’ll thnx you a lot for posting this interesting information.
    Functional Exercise

    ReplyDelete