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.

Friday, July 29, 2011

Today's Cardio Strength Class at the Harris YMCA



WARM-UP:
2 Rounds - 
*30 sec. x Jack (challenge: weighted w/ 1 Medium DB moving OH)
*30 sec. x R Lunge-Drive Up (challenge: weighted w/ 1 Medium DB on R shoulder)
*30 sec. x L Lunge-Drive Up (challenge: weighted w/ 1 Medium DB on L shoulder)
ABS:
2 Rounds - 
*30 sec. x Banana-Ups (mini pike-ups)
*30 sec. x R Side-Ups
*30 sec. x Superman-Ups
*30 sec. x L Side-Ups
MAIN SET:
-2 Rounds of 4 Exercises (2 Strength, 2 Cardio); 60s. ea. Rnd.1; 45s. Rnd.2
-Equipment: Mat, 2 Gliders (or paper plates), Heavy and Medium Weights (dumbbells (DBs))

#1: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (cardio) Hamstring Runners (back bridge w/ heels on gliders, run feet in and out)
  • (strength) Step-Back Lunge + Overhead Press
  • (cardio) 4 step Side-to-Side Run; 6 step High-Knee Run Bkwd.
  • (strength) Bent-Over Rear Row

#2: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (c) Side Shuffle-Shuffle-Squat (w/ 1 DB held chest-high by both hands, drop DB toward floor on squat)
  • (s) Pillar Lunge (switch legs 1/2 way thru)(lunge fwd then bkwd w/ same leg, never touch leg in between)
  • (c) Mountain Climb Glide in Elbow Plank
  • (s) Supine Bridge Single-Leg Side Swipe (switch legs 1/2 way)(back bridge up w/ glider under 1 heel, w/ straight leg glide leg out sideways and back in)

#3: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (c) Standing Quick Feet - 5 sec. Regular - 5 sec. Wide - 5 sec. R Leg in front - 5 sec. L Leg in front
  • (s) Side Lunge Leg Lifts (switch legs 1/2 way)(all the way down in side lunge, put fingers on floor, lift straight leg)
  • (c) Jumping Jack to Squat
  • (s) Pike Plank + alt. arms Single Arm Rear Row + Triceps Extension (1 DB in ea. hand)

#4: 60 sec. each exercise Round 1; 45 sec. each exercise Round 2 (No Rest!!!)

  • (c) 180 Degree Jump Squat (squat - jump up and turn 180 degrees - land and repeat)(modification: squat and pivot)
  • (s) Dumbbell Bear Crawl 4 steps Fwd. and 4 steps Bkwd. (1 DB in ea. hand)
  • (c) Side-to-Side Glide Lunge (1 glider under each foot; side lunge R, come center, side lunge L)
  • (s) Elbows-on-Knees Squat + DB Bicep Curl (stay down in low sumo squat entire time)

STRETCH:

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