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.

Saturday, March 9, 2013

Deck of Cards


EQUIPMENT: Pull-Up Bar (assistance band, if necessary), Slam Ball (30/20), Box (24/20)

5 min. “Deck of Cards” Warm-Up AMRAP:
Hearts = Air Squats
Diamonds = Lunges
Spades = Mtn. Climbers (R and L = 1)
Clubs = Step-Ups (x# R, then x# L)

“Deck of Cards” #1 (1x Thru Entire Deck (54 cards)):
Hearts = Pull-Ups
Diamonds = Ball Slams
Spades = Hand-Release Push-Ups
Clubs = Box Jumps
Joker #1 = 30 Burpees
Joker #2 = 50 Wall Balls (w/ slam ball)

*Pick one card at a time at random; do the exercise assigned for that suit; reps = the # on that card (face cards = 10 reps, Aces = 11 reps)
*We go 1 x through the entire deck (= 85 reps of ea. exercise/ suit)
*45 minute time cap
*we move onto the next card as soon Erin + 1 or more people are done w/ ea. assignment; when I call out the next assignment, move on right away

1 comment:

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