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.

Thursday, November 15, 2012

3 Sets - 3 Rounds - 3 Exercises - 30 Seconds Each


EQUIPMENT: Slam Ball (20), Box (20 - *24"), Set of Dumbbells (15 - *20 lb.), Mat

WARM-UP:
3 Rounds -
*30 sec. x Air Squat
*30 sec. x Push-Up
*30 sec. x Ankle Hop
-----------------------------

SET #1 (Legs):
3 Rounds -
*30 sec. x Wall Ball (w/ slam ball)
*30 sec. x Weighted alt. Lunge Jump (w/ slam ball centered chest high)
*30 sec. x Box Jump
*30 sec. REST

SPEED INTERVAL:
5 Rounds -
*100m Run - note how many seconds ea. run takes you; that = your "magic #"
*"magic number" x Knee-Slap Tuck Jump
-ex: my first 100m run took me 20 seconds to complete, so I followed it up with an immediate 20 tuck jumps before beginning round 2 (note: there is NO built in rest, just keep going until all rounds complete)


SET #2 (Shoulders):
3 Rounds -
*30 sec. x Clapping Push-Up (modification: clapping on knees OR shoulder-tapping push-up)
*30 sec. x DB Push Press
*30 sec. x Handstand Shoulder Tap (modification: decline plank + shoulder tap OR handstand hold)
*30 sec. REST

SPEED INTERVAL:
4 Rounds -
*100m Run - note how many seconds ea. run takes you; that = your "magic #"
*"magic number" x Knee-Slap Tuck Jump


SET #3 (Abs):
3 Rounds -
*30 sec. x Knees-to-Elbows (challenge: w/ 20 lb. slam ball squeezed b/w knees)
*30 sec. x Elbow Plank + 1 DB Pass-Under
*30 sec. x V-Up 
*30 sec. REST

SPEED INTERVAL:
3 Rounds -
*100m Run - note how many seconds ea. run takes you; that = your "magic #"
*"magic number" x Knee-Slap Tuck Jump








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