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 30, 2011

The Eight

Equip: Gliders, Mat, Heavy Dumbbells (DBs), Optional Drop-Down set of Lighter DBs

**Note: If you are short on time for this workout, go ahead and make it "The Six:" perform only 6 of the 8 exercises listed, 6 reps of each, 6 rounds through.

*3 min. x Double-Hand Glide-Out - 2x Push-Up - Glide-In (mod: no p-u, or on knees)
*@ Top of Ea. Minute: 5 ea. leg x Gliding Pillar Lunge (5xR, then 5xL)
“The Eight” (8 Rounds of 8 Exercises, 8 Reps of ea.)
8 Rounds -
  1. 8 x 1 DB Push-Up + Row (move DB over to other side ea. rep)
  2. 8 x Slam Squat (Jump) or Squat-Tuck Jump-Squat
  3. 8 x Weighted Burpee (no jump) (mod: no p-u, walk in/ out)
  4. 8 x Weighted Straight Arm/ Leg Sit-Up (DB moves overhead)
  5. 8 x Rainbow Deadlift to 2x Lateral Hop-Over DB
  6. 8 x Sumo Squat Hold Bicep Curl (elbows vs. inner thighs)
  7. 8 ea. x Step-Back Lunge Deadlift (straight back leg)(mod: down to mid-shin only)
  8. 8 x Gliding Squat-Thrust-Deadlift
60-45-30 sec. x
*Russian Twist to OH Press
*Plank + alt. Knee Out-Knee In

No comments:

Post a Comment