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, October 18, 2011

Weekday Warrior Bootcamp - Day 2 Done!


WARM-UP: 
*3 min. x 3 Jumping Jack/ 3 Air Squat/ 3 Push-Up

STATION #1: TRX
3 Rounds
45 sec. x T-Y-I Series (alternate b/w the 3)
45 sec. x Plank - 4 x Push-Ups to 8 x Mtn. Climbers 
45 sec. x Single-Leg Squat + Hop (switch at 30 sec.)(modification: 2-leg squat + hop)
45 sec. x Tricep Extension
45 sec. x Ring Rows (pull-ups in crab/ table top position)
45 sec. x REST
STATION #2: YOGA-STRENGTH
3 Rounds 
45 sec. x Goddess + DB Shoulder Press (plie squat w/ field goal arms)
45 sec. x Downward Dog Push-Up into Chaturanga (= Dive Bomber)
45 sec. x Chair Hold (+ Alternating Leg Extension Heel Taps)
45 sec. x Low Push-Up Hold (10-count hold plank to 10-count hold down-push-up, repeat)
45 sec. x Reverse Tabletop (+ Alt. Leg Extensions) (challenge: w/ legs straight, just heels on floor)
45 sec. x REST
STATION #3: CORE WORK (abs and back) 
3 Rounds
45 sec. x Russian Twist R and L to Overhead Press (challenge: in boat pose w/ straight legs)
45 sec. x Single-Arm Plank Row (plank rear DB row R hand only, switch arms @ 22 sec.)
45 sec. x Weighted Suitcase Crunch (single DB moves from overhead to shins ea. rep) 
45 sec. x Elbow Plank 1DB Pass-Unders
45 sec. x Tuck-Ups
45 sec. x REST

No comments:

Post a Comment