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.

Friday, June 24, 2011

Not-Quite-A-Burpee Exercise Pairings

Below is my plan for the Total Strength class I will teach this coming Sunday (6/26) at 2pm at the Morrison Family YMCA.  Come take the class with me...or try this one on your own at home.  The equipment is MINIMAL...which usually means that the workout is a doozy!

Equip: Mat, Heavy Weights
*3 min. Jacks w/ 5 Air Squats on ea. 30 sec.
*30 sec. ea. x S-L Tuck-Ins 
*1 min. x Bicycles
*30 sec. ea. x S-L Pike-Ups
*1 min. x Straight Leg Bicycles
*1 min. x XFit Sit-Up w/ Twist (both hands to one side of hip, back and forth)
teach the TURKISH GET-UP
PAIRING #1: 3 rounds
*5 ea. x Turkish Get-Ups
*10 x Push-Up + Hop-In to Side of Hands (mod: push-up on knees)
PAIRING #2: 3 rounds
*5 x Atomic Man-Makers
*10 (5 R, then 5 L) x S-L Push-Up to S-L Hop-In (mod: Single-Knee; walk in)
EX. CNTDWN #3: 3 rounds
*5 x Supine Get-Ups
*10 x S-L Side Swipe Push-Up to Hop-In (alternating sides) (mod: knees)
EX. CNTDWN #4: 3 rounds
*5 x SDLHP + SDLHP w/ R Leg Lift + SDLHP w/ L Leg Lift
*10 (5 ea.) x Sideways Push-Up to Hop-In (mod: on knees)
EX. CNTDWN #5: 3 rounds
*5 x 2-Donkey Kick to 2-Sumo OH Press
*10 (5 R lead, 5 L lead) x Uneven Hands Push-Up to Hop-In (mod: on knees)
EX. CNTDWN #6: 3 rounds
*5 x DB Squat Clean to Sliding Front Squat R and L
*10 x Jack Push-Up to Hop-In (mod: no push-up, just plank jack)
EX. CNTDWN #7: 3 rounds
*5 x Reg. Thruster - Thruster + R Leg Kick - Thruster + L Leg Kick
*5 x Tuck Roll to Push-Up-Hop-In

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