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.

Tuesday, March 12, 2013

"And the Joker Got Away, Hey" (My Last Class at the Y of Greater Charlotte)

NOTE: This is a preview of the Cardio-Strength class I will be teaching at the Siskey YMCA tomorrow morning (Wed (3/13); 9:20am - 10:25am).  Sadly, this is the last time I will teach at the YMCA of Greater Charlotte before I move with my family to Southern California.  I will miss you all terribly!

EQUIPMENT: Heavy Dumbbells (i.e. 12s to **20s), Mat

*Active Stretches: Toe-Hold Squat/ Down Dog Ankle Raise/ Side-to-Side Lunge

8 Rounds (2 min.) -
*15 sec. x High-Knee Run
*1 x Pop-Up Push-Up
8 Rounds (2 min.) -
*15 sec. x Speed Skater
*1 x Pop-Up Push-Up

*Hearts = Hand-Release Push-Up (challenge: + All-4’s Hop)
*Diamonds = (OH) Lunge Jump (R and L = 1)(challenge: Arms Overhead)
*Spades = Stiff-Leg Deadlift High Pull
*Clubs = Thruster 
*Joker #1 = 30 Burpees
*Joker #2 = 10 Man Makers

*We will go 1x thru the entire deck (54 cards), picking one card at a time at random; do the exercise assigned for that suit; reps = the # on that card
*Face Cards = 10 reps; Aces = 20 reps 
*= 95 reps per exercise
*We move onto the next card as soon as Erin + ~5 more people are done  w/ ea. assignment; move on immediately when next assignment is called out
*Try challenge movements especially during low rep assignments

-2 min. REST (while Erin changes exercises in iPad app)

II) “DECK OF CARDS AMRAP FINISHER:” (in remaining class time)
*Hearts = V-Up 
*Diamonds = Star Jump
*Spades = Deck Squat
*Clubs = Bent-Over Fly
*Joker #1 = 15 Burpees
*Joker #2 = 5 Man Makers

*Same rules as above (just new exercises)
*But this time, we won’t have enough time to get through the entire deck again; will just go through as many cards as possible in our remaining class time

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