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, January 13, 2012

Interval Training Day (Harris Express Athletic Conditioning - Fri 5:45am)


EQUIP: Gliders, Bosu, Heavy Dumbbells (DBs)

"INTERVAL TRAINING DAY"
WARM-UP:
*3 min. x Gliding Pike-In to Tuck-In and Stand
-w/ 5 x Jump Squat and 5 x Push-Up on the minute every minute
INTERVAL WEIGHT TRAINING WORKOUT #1:
3 Rounds -
  • 15 ea. x (DB Front Rack) Bulgarian Split Squat (15 lb. DBs)(back foot atop bosu)
  • 1 min. x Bosu Quick Feet
  • 1 min. x Bosu Quick Hands (in plank; hands atop bosu)
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1 MIN. REST
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3 Rounds -
  • 10 x Bosu Decline Push-Up - Walk Hands In - Pike P-Up
  • 1 min. x Lateral Bosu/ DB Hops
  • 1 min. x Speed Skaters
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1 MIN. REST
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25 x DB Burpee to Deadlift 
INTERVAL WEIGHT TRAINING WORKOUT #2:
3 Rounds -
  • 10 x Dome-Down Bosu Push-Up + Hand Hop, then Foot Hop
  • 1 min. x Bosu Spring-Offs (stick the landing in a deep squat)
  • 1 min. x Gliding Grasshoppers (X-Body Plank Glide)
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1 MIN. REST
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3 Rounds -
  • 20 x Bosu OH Squat
  • 1 min. x Sumo Squat Jump up to Squat atop Bosu
  • 1 min. x Supine Gliding Hammy Runners (upper back atop bosu)
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1 MIN. REST
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25 ea. x Super Heavy Single-Arm DB Deadlift (i.e. 20-30 lb. single DB)

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