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, February 24, 2012

Harris Express Athletic Conditioning - 100 Push-Ups, 200 Squats, 3 Mile Run

"GRAND TOTAL: 100 Push-Ups, 200 Squats, 3 Mile Run"

EQUIP: Heavy Dumbbells (DBs), Mat (for knee push-ups)

400m Run
  • 10 x Push-Up
  • 20 x Air Squat
  • Sprint 400m 
  • 10 total x Weighted T Push-Up 
  • 20 x Dumbbell (DB) Front Squat (rack 2 DBs atop your shoulders, elbows high and tight)
  • Sprint 400m
  • 10 x Plyo Push-Up (clapping or shoulder-tapping)
  • 20 x DB Deadlift Jump Squat
  • Sprint 400m
  • 10 x 3x DB Plank Row to 1x Push-Up 
  • 20 x 3-count High-Knee Run + Drop to Squat
  • Sprint 400m
  • 10 x X-Body Push-Up (cross 1 leg underneath your torso across your body, switch legs ea. rep)
  • 20 x Goblet Squat (cross 2 DBs and hold them @ chest)
  • Sprint 400m
  • 10 x DB Push-Up + Hop-In
  • 20 x Single-Arm DB Deadlift to Lateral Hop over DB
  • Sprint 400m
  • 10 x Uneven Hand Push-Up (5xR arm lead, then 5xL arm lead)
  • 20 (10R, then 10L) x Pistol Squat (mod: Toes down of support leg)
  • Sprint 400m
  • 10 x Stacked-Feet Push-Up (5 ea.)
  • 20 x Goblet Squat Jump
  • Sprint 400m
  • 10 x Side-Swipe Push-Up (swing straight R leg out to side up to shoulder height, push-up, switch)
  • 20 x Traveling Squat-Touch Broad Jump (continue right into run)
  • Sprint 400m
  • 10 x (Weighted) Burpee
  • 20 x Squat Jump into Knee-Slap Tuck Jump
  • Sprint 800m

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