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, October 2, 2011

Today @ 12:45pm: Cardio-Strength Challenge (Harris YMCA)


WARM-UP:
*3 min. x Weighted Jack (light DBs)
*@ top of ea. minute: 10 x DB Plank Jack (hands atop DBs) (challenge: add push-up in plank jack)
CARDIO ABS:
    -15 x Jump Squat
*1 min. x Alternating Single-Leg Tuck-Up
    -15 x Jump Squat
*1 min. x Plank + Alternating Knee-In (knee to forehead)
    -15 x Jump Squat
*1 min. x Alternating Single-Leg Pike-Up (toe touches)
    -15 x Jump Squat
*1 min. x Plank + Alternating Straight Leg Side Swipes
    -15 x Jump Squat

STRENGTH TRNG.: Rep Countdown w/ Return Strength Interval b/w ea. set
RETURN INTERVAL:
*8 x Dynamic Lunge R-Lunge L-Sumo Squat (challenge: add light DBs)
*6 x Frog Hop Burpee Fwd & Bkwd (2 burpees per rep)(modification: no push-up)
*4 x Inchworm-Out Hold 5-count Down Push-Up Position Inchworm-In
SET #1:
30-20-10 x KB Squat Swing
------> RETURN INTERVAL b/w 30-20-10
SET #2:
30-20-10 total x DB OH Lunge
------> RETURN INTERVAL b/w 30-20-10
SET #3:
30-20-10 (15 ea.-10 ea.-5 ea.) x KB Side Toss
------> RETURN INTERVAL b/w 30-20-10
SET #4:
30-20-10 x SDLHP (+ optional: Side Leg Lift)
------> RETURN INTERVAL b/w 30-20-10
SET #5: 
30-20-10 x Squat Thruster (buns to/ near KB)
------> RETURN INTERVAL b/w 30-20-10
SET #6:
30-20-10 (15 ea.-10 ea.-5 ea.) x Step-Back Lunge + KB Chop
------> RETURN INTERVAL b/w 30-20-10

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