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.

Wednesday, February 22, 2012

It Just Won't Go Away..."The 12 Days of Christmas" AGAIN!

It may not be Christmas, but I am still constantly receiving requests for this workout...over and over again...from all different people...in all different class formats.  And no matter how I switch it up by plugging in different exercises, it "The 12 Days of Christmas" workout ALWAYS manages to absolutely kill me.  Here is the latest version, which I taught tonight in my Total Strength Extreme class.  Enjoy!

Equipment: Mat, Heavy Dumbbells (DBs)(i.e. 12s or 15s), Med Ball (8-*10 lb.), High Bench (~20 in.)

30-20-10 x 
*Step Up Repeaters (30 ea. leg, etc.; all R first, then all L)
*MB Mtn. Climb (hands atop MB; R and L = 1)(mod: no MB)
*MB Suitcase Crunch
12 DAYS OF CHRISTMAS exercise list (see below for instructions): 
12 (6R, then 6L) x Pillar Lunge Thruster
11 x (Hands on MB) Plank Double-Footed Hop-Overs (over 1 DB on floor OR bench)(R and L = 1)
10 x Spiderman Push-Up (R and L = 1) (mod: put top foot down on floor OR go to one knee)
9 x DB Thruster
8 (4R, then 4L) x Step-Back Lunge to Russian Step-Up (DBs hanging; Challenge: DBs in front rack)
7 x Knee-Slap Tuck Jump to Box Jump (mod: prisoner squat - step up - prisoner squat - step off)
6 x Double-Arm DB Snatch
4 x Slam Ball Star Jump,
3 x DB Squat Clean and Press
2 x Hand-Release Bench-Facing Burpee (Burpee-Broad Jump over)(mod: step up/over OR lunge)
1 x (Atomic) Man Maker (Row R, PushUp, Row L, PushUp, Stand/ Press, OH Lunge R, OH Lunge L)
Add-On Rounds that run as follows:
*Rnd. 1: 1 Atomic Man Maker 
*Rnd 2: Rnd. 1 + 2 Hand-Release Bench-Facing Burpee
*Rnd 3: Rnd. 2 + 3 DB Squat Clean and Press
*Rnd. 4: Rnd. 3 + 4 Slam Ball Star Jump
*Rnd. 5: Rnd. 4 + 5 SDLHP
*Rnd. 6: Rnd. 5 + 6 DB Double-Arm Snatch
*Rnd. 7: Rnd. 6 + 7 Knee-Slap Tuck Jump to Box Jump
*Rnd. 8: Rnd. 7 + 8 Step-Back Lunge to Russian Step-Up
*Rnd. 9: Rnd. 8 + 9 Thruster
*Rnd. 10: Rnd. 9 + 10 Spiderman Push-Up
*Rnd. 11: Rnd. 10 + 11 (MB) Plank Dbl-Footed Hop-Overs
*Rnd. 12: Rnd. 11 + 12 Pillar Lunge Thruster

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