Run, Run, Risers!

*Below is the workout I led at the 9:45am Athletic Conditioning class at the Harris Y today:

WARM-UP:

3 Rounds of 1) 1 min., 2) 45 sec., and 3) 30 sec. x

• X-Body Punch (5 lbs)
• Shoulder Press (5 lbs)
• Knee Push-Up (sternum to floor)

-------------------------------> OUTSIDE to Pavilion (4 RISERS/ person)

#1: 2 Rounds

• 30 x Air Squat (buns to risers)
• 400m Sprint

@ 4 Riser Stacks: 1 min. x Decline Plank (feet atop risers, hands on floor) (mod: incline plank - feet on floor, hands atop risers)

#2: 2 Rounds

• 20 x Lateral Hop Over Risers
• 400m Sprint (High-Knee Run last 150m)

@ 4 Riser Stacks: 1 min. x Decline Plank

#3: 2 Rounds

• 10 x Bkwd. Run Up Small Hill/ Run Fwd. down
• 10 x Incline 1-2-3 Push-Up (hands atop 4 riser stack: 1 knee bent and up by arm pit, hop and switch legs 3x, then push-up w/ knee up (works obliques))

@ 4 Riser Stacks: 1 min. x Decline Plank

#4: 2 Rounds

• 8 x Squat-Thrust-Lateral Jump over risers (challenge: Burpee-Lateral Jump)
• 8 x Traveling Jumping Jack Up Hill/ Run Down

@ 4 Riser Stacks: 1 min. x Decline Plank

#5: 2 Rounds

• 20 x Sumo Squat to risers 
• 400m Sprint (Bkwd. Run last 150m)

@ 4 Riser Stacks: 1 min. x Decline Plank

Thought for the Day: And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. (I Peter 5:10)

TRX and Then Some

WARM-UP:

3 Rounds of: 1 min. - 45 sec. - 30 sec. x 

*Cross-Body Punch (light DBs - i.e. 5 lb.)(in sumo squat: punch across body to opp. corner of room)

*Shoulder Press or Push Press (medium-light DBs - i.e. 5-8 lb.)

*DB Knee Push-Up (hands atop a dumbbell each)

SUPERSET #1:

10 min. AMRAP:

*10 x TRX Ring Row (hanging in reverse plank, pull up (handles to arm pits) 

*10 x Barbell Dead Lift (goal = dead lift your own body weight)

*10 ea. x TRX Pistol Squat (hold handles, lean back, perform full range of motion single-leg squats)

SUPERSET #2:

8 min. AMRAP:

*15 x Bosu Plyo Sit-Up (sit on floor, bum up vs. bosu edge, lay all the way back w/ med ball overhead, sit-up forcefully and throw ball to a partner or vs. a wall, catch and repeat)

*10 x Dumbbell (or Kettlebell) Squat Swing (heavy DB - i.e. 35 lb.)

*5 x Hang Clean to Push Press (65-85 lb. barbell)

SUPERSET #3:

6 min. AMRAP

*20 x Hollow Body Rock (hands beneath bum, hold banana position and rock from shoulders to hips)

*20 x Prone Arch Rock (on tummy w/ hands overhead, arch w/ arms and legs elevated and rock from chest to hips)

*20 x TRX Full-ROM Air Squat to Row (hold handles, lean back, full squat (bum below knees))

SUPERSET #4:

4 min. AMRAP

*10 x Crouch Push-Up (in deep squat, hands to floor, bend elbows, forehead to floor, push-up and all the way through fingertips back up to upright deep squat position)

*10 ea. x Med Ball Squat Chop (squat w/ MB to outside of L knee, come up from squat w/ MB forcefully traveling from L knee up to overhead over R shoulder; reverse direction for next 10 reps)

SUPERSET #5:

4 min. AMRAP

*10 x Boat Sit MB Russian Twist to MB Toss

*10 ea. x RDL High Pull (single-leg stiff leg dead lift high pull (DBs up to armpits)

FINISHER:

Indefinite Rounds (until failure or fatigue) -

*10 x Goblet Squat (increase DB weight by 5 lb. ea. round)

4 Minute Mania

Below is the workout breakdown from this morning's Total Strength class at the Siskey YMCA.  I now teach at three different branches throughout the Greater Charlotte Metropolitan area, and I've noticed that so many of our members are suffering from injuries (especially stress fractures in their feet).  I took the chance with this class today to demonstrate to my participants that it takes no running or jumping (zero pounding) to get a GREAT toning and cardiovascular workout.  Our feet never left the ground throughout this entire workout (well, except during our ab work).

WARM-UP:

• 30 sec. x Chair Hold (squat w/ both arms held straight up overhead, straight elbow, arms lined up w/ ears)
• 30 sec. ea. x Lunge Down Hold (challenge: arms OH (overhead))
• 30 sec. ea. x Horizontal Leg Hold Out in Front (pulse!)
• 30 sec. x Chair Hold

TABATA TORTURE: (Tabata = 8 Rounds of 20 sec. ON/ 10 sec. OFF (total rest))

1) Tabata: Med Ball Mtn. Climb Glide (modification: hands on floor, no MB)

4 min. AMRAP (zero equipment):

• 10 x Air Squat
• 10 x Pike-Up (mod: Tuck-Up OR Alternating Single-Leg Pike-Up)
• 10 x Hand-Release Push-Up

2) Tabata: Dumbbell Squat Muscle Clean (no jump allowed!!) (20 lb. DBs)

4 min. AMRAP (w/ MB):

• 10 x MB Slam Squat
• 10 x MB Pike-Up (mod: Tuck-Up OR Alternating Single-Leg Pike-Up)
• 10 x Rolling MB Push-Up

3) Tabata: alt. rounds of Thruster and Push Press (20 lb. DBs) 

4 min. AMRAP (w/ DBs):

• 10 x DB Front Squat
• 10 x V-Sit + DB Russian Twist (mod: bent legs or heels on floor)(R and L = 1 rep)
• 10 x Push-Up + Plank Side Step (mod: push-up on knees)

4) Tabata: Weighted (DBs) Walking Sumo Burpee (walk out to DB plank, push-up, walk in to sumo squat, stay down and curl and press)

4 min. AMRAP (w/ Gliders):

• 10 x Double-Leg Supine Glide-Out (mod: alternating, one leg at a time)
• 10 x Gliding Plank Pike-In
• 10 x Single-Arm Knee Plank Glide-Outs (challenge: in regular plank)

Jump, Pull, Push Workout

10 Rounds for Time -

• 50 x High-Knee Jumps of Rope
• 5 x Pull-Up
• 50 x High-Knee Jumps of Rope
• 5 x Man Maker
• 30 sec. x REST

View Yesterday's "Charlotte Today" Appearance - Resistance Bands (Cheap, Portable, and Effective)

http://www.wcnc.com/charlotte-today/Be-more-fit-with-a-10-device-130571218.html

Super Instructors, Super Bootcamp at the Harris Y (10/17 - 10/22)

Above is the flyer advertising the upcoming Harris Y bootcamp I am leading.

"No frills, tons of thrills.  Conquer new feats, master proper form, and expose yourself to the newest, most innovative, and most effective exercises and training techniques.  FIVE days of bootcamp with FIVE super star instructors.  Join Leonard Wheeler, Erin Borchard, Mary Dare, Mary Queen, and Andrew Grant in this challenge of all challenges."

OFS Bootcamp at Ballantyne Corporate Park - Tonight 5:30pm (Brixham Tent)

"100 Push-Up/ 200 Squat/ 3 Mile Run Challenge"

#1:

• 10 x Push-Up
• 20 x Air Squat
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#2:

• 10 x Santana Push-Up (+ Leg Raise)
• 20 x Prisoner Squat + Torso Twist
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#3:

• 10 x Plyo Push-Up (clapping or shoulder-tapping)
• 20 x Jump Squat
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#4:

• 10 x 1-2-3 Push-Up 
• 20 x 3-count Quick Feet + Drop to Squat
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#5:

• 10 x X-Body Push-Up
• 20 x X-Leg Squat (10 x R over L; 10 x L over R)
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#6:

• 10 x Push-Up + Hop-In
• 20 x Dynamic Squat
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#7:

• 10 x Uneven Hand Push-Up (5 ea.)
• 20 x Uneven Pressure Air Squat (10 x R-toes only; 10 x L-toes only)
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#8:

• 10 x Stacked-Feet Push-Up (5 ea.)
• 20 x Sumo Squat
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#9:

• 10 x Side-Swipe Push-Up
• 20 x Prisoner Squat + Side Leg Lift
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

#10:

• 10 x Push-Up
• 20 x Air Squat
• Sprint Lake (modification: run from pavilion through side lot out to Brixham Dr.)

"Charlotte Today" - Triple Benefit of Resistance Bands: Cheap, Portable and Effective

Below is my planned discussion for my appearance on "Charlotte Today" this morning (11am on NBC):

-Just for the sake of argument, let’s say you’re stuck on a deserted island (and you’re trying to stay in shape while being a castaway...sick idea, I know), which one piece of workout equipment do you want to have on hand?

-Correct Answer: a Resistance Band

-Resistance Bands are the cheapest, most portable (fit in a purse or suitcase, can even make it through airport security!), yet still effective, piece of exercise equipment on the market today

-You may not be stuck on a deserted island, but staying fit while surviving regular everyday life can still be a huge challenge: 

Whether you’re a stay-at-home mom trying to squeeze a workout in on the living room carpet while the babies nap OR a traveling professional aiming to stay fit while on the road living out of hotel rooms, your best bet is a $9 handled resistance band.

-The exercise possibilities with a resistance band are endless, but I’m going to give you a simple routine to follow that will 1) TONE your muscles head-to-toe AND 2) ELEVATE your HEART RATE for a killer cardio workout

5 Rounds for Time:

• 10 x Resisted Squat
• 10 ea. x Overhead Hold + Side Leg Pulse
• 10 x Resisted Push-Up
• 10 ea. x All 4s Single Leg Rear Extension
• 1 min. x Resisted Sprint

-You can even improve your flexibility by incorporating a resistance band into your post-workout stretching routine.

• Supine Hamstring Stretch
• Supine Low Back Stretch (bend knee into chest)
• IT Band Stretch (drop leg over front of body)
• Inner Thigh and Groin Stretch (open up hips, bring toe up towards ear)
• Shoulder Pass-Through Stretch

COMING IN OCTOBER - Friday Early Morning Athletic Conditioning with Erin

New to my group exercise schedule beginning in October: I will be teaching Athletic Conditioning at the Harris Express YMCA (@ Piedmont Row in SouthPark) on Fridays (5:45am - 6:30am).  Think parking decks, stair wells, hills, grassy areas, awesome equipment (including barbells), etc.  The possibilities are endless!  Also, the location is ideal for anybody working out prior to going to work Uptown or at SouthPark.  Come one, come all!!!

Erin's Group Ex Schedule for Week of 9/26 - 10/2

• Monday (9/26); 11am - "Charlotte Today" appearance (NBC)
• Monday (9/26); 5:30pm - OFS Bootcamp (Ballantyne Corporate Park - Brixham Tent)
• Wednesday (9/28); 9:30am - Total Strength (Siskey Y -  Room 2)
• Wednesday (9/28); 5:20pm - Total Strength Extreme (Morrison Y - Main Studio)
• Friday (9/30); 9:45am - Athletic Conditioning (Harris Y - Gym)
• Sunday (10/2); 12:45pm - Cardio-Strength Challenge (Harris Y - Upstairs Grp Ex Studio)

Power Hour

WARM-UP:

• 3 min. x Shuffle-Shuffle-Touch (1 DB); w/ 10 x Slam Squat on ea. minute

• 4 Rounds -
• 20 x Air Squat to 4 risers
• 10 x Incline Push-Up atop 4 risers

ABS: 3 min. AMRAP - *10 x Boat Sit OH Press (w/ 1 DB) and *10 x Elbow Plank DB Pass-Under (w/ 1 DB)

CONDITIONING/ STRENGTH:

*2 BURPEE on ea. minute!!! (throughout the ENTIRE workout from here on)

#1:

• 30-20-10 x Double-Arm DB Snatch
• 3-2-1 x Sprint there/ back (long length of court)

#2:

• 30-20-10 x Pillar Lunge Thruster (1/2 reps on R; 1/2 reps on L)
• 3-2-1 x Sprint there/ back (long length of court)

#3:

• 30-20-10 x Weighted (1 DB) Lateral Jump over 1 DB (land and absorb ea. rep!)
• 3-2-1 x Sprint there/ back (long length of court)

#4:

• 15-10-5 x 4x (DB) Mtn. Climb - Hop In - Jump Up (weighted)
• 3-2-1 x Sprint there/ back (long length of court)

STRETCH:

Harris Y: 9:45am Athletic Conditioning Class

Equipment: Resistance Band, Gliders, Heavy Dumbbells (DBs)

WARM-UP: (BAND)

3 Rounds -

• 20 x Side-to-Side Resisted Knee Ups
• 20 x Resisted Squat
• 20 ea. x OH Hold - Single-Leg Side Pulse (20 x R, then 20 x L)

RETURN STRENGTH INTERVAL: (DBs, GLIDERS) 

3 Rounds -

• 3 x Lunge-Curl-Switch to OH Lunge R and L
• 3 x Frog Burpee (Fwd. and Bkwd. = 1 rep) (Burpee Frog Hop Fwd. to Burpee Frog Hop Bkwd.) (never come up out of squat)
• 3 x Circle Plank Glide (clockwise and counterclockwise = 1 rep)

CONDITIONING SET #1: (GLIDERS, short length of court) 

• 30-20-10 x Prisoner Squat + Torso Twist
• 3-2-1 x Glide Fwd. there/ Glide Bkwd. back

RETURN STRENGTH INTERVAL: (DBs, GLIDERS) 

2 Rounds -

• 2 x Lunge-Curl-Switch to OH Lunge R and L
• 2 x Frog Burpee (Fwd. and Bkwd.) 
• 2 x Circle Plank Glide (clockwise and counterclockwise = 1 rep)

CONDITIONING SET #2: 

• 1-2-3-4-5-6-7-8 x Burpee
• 1-2-3-4-5-6-7-8 x Sprint there/ back (short length of court)

RETURN STRENGTH INTERVAL: (DBs, GLIDERS) 

3 Rounds -

• 1 x Lunge-Curl-Switch to OH Lunge R and L
• 1 x Frog Burpee (Fwd. and Bkwd.)
• 1 x Circle Plank Glide (clockwise and counterclockwise = 1 rep)

CONDITIONING SET #3: (DBs, short length of court) 

3 Rounds -

• 10 x DB Snatch R
• 10 x DB Snatch L
• DB Bear Crawl there/ Weighted Sprint back

S3 Endurance WOD - "Bradley"

We did one of the benchmark CrossFit workouts today at S3 Endurance (CrossFit Ballantyne).  Owners, Kirk Dewaele and Brandon Cullen, put together awesome programming from week to week.  I credit them for sticking this one to me today!  See workout breakdown below:

"Bradley"
10 Rounds -

• 100m Run
• 10 x Pull-Up
• 100m Run
• 10 x Burpee
• 30 sec. REST

Siskey Y: Total Strength

Equipment: Mat, Medicine Ball, Heavy Dumbbells (i.e. 10 to 15 lbs.)

WARM-UP:

2 Rounds -

• 30 sec. x MB Jack
• 30 sec. x MB Squat Swing
• 30 sec. x MB OH Lunge

#1: 4 Rounds (5 sec. REST b/w ea. exercise)

• 30 sec. x S-A/ S-L Med Ball Push-Up to Row (same arm DB row as toe atop MB)
• 30 sec. x **4 x MB Mtn. Climb to Hop-In and Jump Up
• 30 sec. x Med Ball Supine Roll-Out (mod: alt. s-l MB bridge hold)
• 30 sec. x **4 x MB Mtn. Climb to Hop-In and Jump Up

2 min. AMRAP:

*10 x Knee-Squeeze MB Suitcase Crunch

*10 ea. x MB Plank Side-to-Side Toe Taps

#2: 4 Rounds

• 30 sec. x Sumo Squat Shoulder Press
• 30 sec. x **Rolling MB Push-Ups R and L to Hop-In and Jump Up (MB Overhead)
• 30 sec. x Hopping Side-to-Side MB Lunge
• 30 sec. x **Rolling MB Push-Ups R and L to Hop-In and Jump Up (MB Overhead)

2 min. AMRAP:

*10 x Knee-Squeeze MB Suitcase Crunch

*10 ea. x MB Plank Side-to-Side Toe Taps

#3: 4 Rounds

• 30 sec. x MB Triceps Toss to Catch-Squat
• 30 sec. x **MB Slam Ball Burpee (no jump)(MB p-u, hop in, slam ball)
• 30 sec. x Lunge-Curl-Switch
• 30 sec. x **MB Slam Ball Burpee

2 min. AMRAP:

*10 x Knee-Squeeze MB Suitcase Crunch

*10 ea. x MB Plank Side-to-Side Toe Taps

#4: 4 Rounds

• 30 sec. x DB Thruster
• 30 sec. x MB Burpee Jack (w/ or w/o Push-Up)(hands may be on or to side of MB on p-u)
• 30 sec. x RDL + High Pull 
• 30 sec. x MB Burpee Jack (w/ or w/o Push-Up)

Harris Y: Athletic Conditioning ("Amped Up AMRAPs")

WARM-UP:

• 1 min. x Gliding Squat-Thrust-Stand (glide out plank, glide in, stand up)
• 30 sec. ea. x Gliding Pillar Lunge (glide R foot fwd. into lunge, glide R foot back in and all the way back for a L-leg forward lunge, repeat)
• 1 min. x Gliding Squat-Thrust-Stand 
• 30 sec. ea. x Gliding Side Lunge (glider under straight leg gliding out)

10 min AMRAP: (As Many Rounds As Possible in 10 Minutes)

#1: count your rounds!!! (INDOORS)

• 3 x Man Maker
• 6 x Dead Man Burpee Box Jump
• 9 ea. x Single Leg Push-Off (challenge: weighted w/ DBs in front rack)

10 min AMRAP:

#2: count your rounds!!! (OUTDOORS)

• Run Small (upper) Track
• @ Corners 1 and 3: 10 x Broad Jump
• @ Corners 2 and 4: 5 x Push-Up Hop In Donkey Kick (mod: no push-up; s-l d kicks)

10 min AMRAP:

#3: count your rounds!!! (OUTDOORS)

• 3 x Bkwd. Bear Crawl Up Hill/ Run Down Hill
• 2 x Wall Climb (mod: walk up to decline plank; kick to handstand; decline plank push-up @ stage)
• 1 x Sprint there/ back (run length of soccer field there and back)

Tonight's OFS Bootcamp at the Ballantyne Corporate Park

Below is the workout breakdown from this evening's (5:30pm - 6:15pm) bootcamp out at the Ballantyne Corporate Park:

WARM-UP:

• 30 sec. x Air Squat Hold
• 30 sec. ea. x Lunge Hold
• 30 sec. ea. x Side Leg Kick Hold
• 30 sec. x Air Squat Hold

CONDITIONING: (@ Bulls field) 

5 Rounds -

• 8 x Plyo Push-Up (clapping push-up)(modifications: push-up + shoulder tap, knee push-up + hands hop)
• 10 x Tuck Jump 
• 12 total x Alternating Lunge Jump 
• Sprint there and back (distance = about 75 yards each length)
• 15 sec. REST once last person makes it back

5 Rounds -

• 4 x Plyo Push-Up 
• 5 x Tuck Jump 
• 6 total x Alternating Lunge Jump 
• Sprint there (not back)
• 15 sec. REST once last person makes it back

SUPERSET FINISHER:

3 Rounds of 30-20-10 reps x

• Box Jumps OR Step-Ups (if stepping up: 1/2 reps on R leg, 1/2 on L leg)
• Decline (or Incline) Push-Ups (challenge: 180 degree hip angle decline push-ups (head touches ground, simulates a handstand push-up)
• Triceps Dips 
• 10 x Burpee (always 10 reps)