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.

Monday, August 27, 2012

Sneakiest Workout Ever (S3 Conditioning)

*This workout starts out nice and easy, but before you know it, it becomes a doozy!  Sneaky, sneaky stuff.

EQUIP: Jump Rope, 2 Kettlebells (1.0 pood), Pull-Up Bar

*400m Run

*Active Stretch

SET #1/ WARM-UP, cont.
10-8-6-4-2 x Air Squat
10-8-6-4-2 x Push-Up
5 x Perfect Sit-Up
(i.e. 10 Squat, 10 Push-Up, 5 Sit-Up, 8 Squat, 8 Push-Up, 5 Sit-Up, 6 Squat, 6 Push-Up, 5 Sit-Up, etc.)

SET #2:
100-80-60-40-20 x Jump Rope (challenge: Dbl-Under)
10-8-6-4-2 x 2KB Burpee-Deadlift
5 x Toes to Bar

SET #3:
10-8-6-4-2 x 2KB Thruster (1 KB in ea. hand)(mod: bottom-up KB thruster w/ 1 KB)
10-8-6-4-2 x 10m Shuttle Run there/ back
5 x Broad Jump over both KBs (KBs spaced shoulder width apart)

SET #4:
100-80-60-40-20 x High Knee Jump Rope
10-8-6-4-2 ea. arm x KB Clean and Press (“Long Cycle”)
2 x Wall Walk + Burpee (push-up into walk walk up/ down - push-up/ hop in/ jump up)

10-8-6-4-2 x Side Hopping KB Swing (R and L = 1)
100m Run

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