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, September 18, 2011

Harris Y: Cardio Strength Challenge

Equipment: Mat, Bench (2 risers ea. side), Heavy Dumbbells (15 lbs.), Heavy Kettlebell (25 lb.)


WARM-UP: 
4 min. x
  • 20 x Jack
  • 10 x Air Squat (challenge: buns to KB handle or 4 riser stack)
  • 10 x Jack-Touch
  • 10 x All 4s Plank Hop (mod: Superman Plank)
ABS: 
3 Rounds -
  • 30 sec. x Boat Hold Russian Twist (weightless)
  • 30 sec. x Elbow Plank Hold Knee/ Hip Twist 
-------------------------------
10-8-6-4-2 x:
  • Weighted Sumo Jack to OH Lunge R and L
  • KB Single-Arm Clean and Jerk (10 reps on R side, then 10 on L, etc.)
4 min. x:
  • 20 x Mtn. Climb
  • 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
  • 5 x Burpee 
10-8-6-4-2 x:
  • Side-to-Side Single-Arm Elevated Push-Up (push-up, walk over bench)
  • Weighted Elevated Lunge-Drive Up (10 reps on R, then 10 on L, etc.)(front rack DBs)
4 min. x:
  • 20 x Mtn. Climb
  • 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
  • 5 x Burpee
10-8-6-4-2 x:
  • DB OH Lunge Jump Switch to Chop
  • Single-Arm KB Dead Lift High Pull to 180 Jump Squat (alternate arms ea. rep, alternate direction of jump twist ea. rep)
4 min. x:
  • 20 x Mtn. Climb
  • 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
  • 5 x Burpee
10-8-6-4-2 x:
  • S-L Elevated Squat (1 foot atop KB handle or bench)(challenge: rack DBs on shoulders)
  • DB Push-Up to Row R and L
4 min. x:
  • 20 x Mtn. Climb
  • 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
  • 5 x Burpee

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