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.

Saturday, July 16, 2011

Ahhh, The Thrill of The Hill


Below is what I taught at the Harris Y's 9am Power Hour this morning.  One participant, Daniel, wearing his heart rate monitor, clocked us in at over 700 calories burned!!  We did the majority of our work on the Rosemary Lane hill back behind the YMCA in the Sharon Hills neighborhood.  Find a steep hill or driveway in your own neighborhood, and try this one on your own.

WARM-UP: cardio pairing (60 sec. of Ex. A, 6 reps of Ex. B, then 50 sec. of A, 5 reps of B, etc.)
*60-50-40-30-20-10 sec. x 4 Side-to-Side Tire Runs Fwd./ 6 High Knee Run Bkwd.
*6-5-4-3-2-1 x Push-Up + R Knee to Chest - Push-Up + L Knee to Chest - Full Burpee (= 3 push-ups/ rep)


ROSEMARY HILL:
1)
*10 x 180 Jump Squats - Sprint to Top of Hill - 9 x 180 Jump Squats - Run to Bottom of Hill
*8 x 180 Jump Squats - Sprint to Top of Hill - 7 x 180 Jump Squats - Run to Bottom of Hill
...all the way to:
*2 x 180 Jump Squats - Sprint to Top of Hill - 1 x 180 Jump Squat - Run to Bottom of Hill
(Note: 180 Jump Squat = Squat - Jump Up, Turn 180 Degrees Mid-Air, Land in Squat, Repeat, Turning Back Other Way)


2)
*20 x Walking Lunge Up Hill + 5 Push-Ups at top - Run back to bottom of hill
*19 x Walking Lunge up hill + 5 Push-Ups at top - Run back to bottom of hill
...all the way to:
*1 x Walking Lunge up hill + 5 Push-Ups at top - Run back to bottom of hill

FINISHER/ ABS back at gym:
6 Rounds of 20 sec. ON/ 10 sec. REST; alternating rounds of 2 exercises:
*Exercise 1: Superman Plank (In plank: raise straight R arm and straight L leg, switch, repeat)
*Exercise 2: Elbow Plank Side-to-Side Hops (In elbow plank: small agility hops side to side w/ legs glued together)

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