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.

Sunday, July 24, 2011

Sunday's 2pm Total Strength Class at Morrison Y

"2 Minute Torture"

This was one super tough class I taught this afternoon!...definitely too tough for a hot, lazy Sunday afternoon.  We had a big group of ready-to-go participants, though, and every single one of them made it through.  The beauty of this workout???...you work at your own pace.  See below for the workout breakdown.  

This is definitely a workout to do on your own at home or at the gym.  If at home, substitute the bench with the first stair of a staircase at your house, the mat with two towels double up, and the gliders with paper plates.

Equip: Mat, Bench (2 risers ea. side), Set of Gliders, Heavy Dumbbells (DBs)

4 min. AMRAP
*5 x Air Squat
*5 x Hand-Release Push-Up (when chest hits floor @bottom of push-up, lift hands off of the floor)
*5 x Perfect Sit-Up (arms crossed across chest, elbows flat vs. torso, hands glued to top of shoulders, feet flat)
Tabata (8 Rounds - 20 sec. ON/ 10 sec. REST; alternating rounds of the 2 exercises listed below)
*Elbow Plank Mtn. Climb w/ feet on gliders (modification: in hand plank)
*Pendulum (in pike-plank, lift 1 leg directly out to side, high enough so that it is parallel with the floor, switch legs quickly) (see photo for proper execution below)

MAIN SET: 3 Rounds of 2 min. ON/ 30 sec. OFF AMRAPs ("As Many Rounds As Possible" during your 2 minute work bouts)

#1: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Triangle Push-Up (make a triangle shape with your thumbs and index fingers and push-up) (mod: on knees)
*5 ea. x S-L Squat w/ Heel on Glider (mod: hold onto wall for support, OR toe of non-working foot on floor)
#2: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*6 x Ninja Step-Ups (step up from knees (buns on heels) to a low squat position and back to your knees)(challenge: front rack DBs, step up to bench)
*6 x Sliding Squat Thruster (squat and slide sideways like you are scooting beneath a table, as you come up out of the squat shoulder press DBs overhead, back and forth R and L)
#3: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Dive Bomber - Dip Fwd. and Back (modification: on knees) (see photo below)
*5 x Elbows-On-Knees Bicep Curl in Deep Squat
Dive Bomber
#4: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*6 x Side-to-Side Push-Up Over Bench (single-arm elevated atop bench, push-up, walk over bench w/ hands to elevate other arm)(modification: push-up on knees)
*6 x Step Back Split Squat Thrust (step back lunge + OH press)

#5: 3 Rounds of 2 min. AMRAP (30 sec. Rest b/w Rounds)
*5 x Gliding Plank Jack to Pike-In and Out (glider under ea. foot in plank, straddle legs out/in like a jumping jack, then glide them into a pike position and back out to plank)
*5 x Weighted Sumo Jumping Jack (w/ DBs racked at shoulders hop out to a deep sumo squat, then hop feet into center and stand tall while pressing DBs directly overhead)


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