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, December 23, 2011

"12 Days of Christmas" Workout - Option B

I taught this version of the "12 Days of Christmas" at the Harris Express YMCA in this morning's 5:45am Athletic Conditioning class.  We used the hill between the 6th and 7th floors of the Piedmont Row parking deck for our run (up and back ~100m), and the only other equipment required was a Jump Rope for warm-up and a set of Heavy Dumbbells.

*4 min. x Jump Rope w/ 4 x Jack-Touch and 4 x Plank Jack/ Jack P-U on ea. min.
1 x Hill Run up/ back
2 x Man Maker
3 x (Front Rack) Lunge Jump-Lunge Jump-Sumo Squat Jump
4 x Burpee-Fwd. and Bkwd. Frog Hops
5 x DB Slam Squat 
6 x OH Lunge (3 x R; 3 x L)
7 x Pike Jump (mod: tuck jump OR prisoner squat + straight leg torso twist)
8 x Single-Arm Snatch (4 x R, 4 x L)
9 x Donkey Kick to Push-Up
10 x Lateral Switch Lunge Jump
11 x DB Thruster
12 x X-Body Push-Up

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