Fitness Video #10 - Workout Breakdown

This one should post to my new YouTube channel later this afternoon (http://www.youtube.com/erinborchardfitness).  Below is the written workout breakdown.  It is based off of the CrossFit "Chipper" concept.  As defined and explained in the CrossFit Journal:

"The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect of course, but the variety allows for incredible metabolic demand.  The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has [multiple] elements, both are likely to be featured."


Once you start an exercise in the chipper, you must complete the total number of reps assigned to it.  Only once you complete all reps of an exercise may you move onto the next exercise in the list.


THE KICKER: While working your way through MY chipper, you must stop every minute on the minute to drop and complete 4 burpees.  Once you finish your 4 burpees, start back at the chipper right where you left off (back to the very next rep of the same exercise in the list of tasks).

CHIPPER: (4 Burpees on the minute every minute)

• 10 x Sprint there/ back (use the long length of a basketball court (94 ft.); or estimate a similar distance at home in your yard or neighborhood (maybe 1/2 of a neighborhood block))

• 20 x Lunge Jump Right/ Lunge Jump Left/ Sumo Squat Jump

• 30 x Superman Push-Up (modification: no leg lift, just alternating arm lifts; push-up on knees)

• 40 x 180 Degree Jump Squat

• 50 ea. leg x Single-Leg Side-to-Side Agility Hop (modification: 100 x Dbl-Leg Hops)

**REST and RECOVER ~3-5 min.

HALF CHIPPER: (2 Burpees on the minute every minute)

• 5 x Sprint there/ back

• 10 x Lunge Jump Right/ Lunge Jump Left/ Sumo Squat Jump

• 15 x Superman Push-Up

• 20 x 180 Degree Jump Squat

• 25 ea. leg x Single-Leg Side-to-Side Agility Hop

Super Sprint-Backs

I just filmed my 8th and 9th online fitness videos this afternoon.  Below is the workout breakdown for "Erin Borchard Fitness Video #8," soon to be published on my new YouTube channel (I'll let you know as soon as it airs).

"Super Sprint-Backs"

Use the short length of a basketball court - from sideline to sideline (measures 50 ft.), OR do the workout at home using the length of your kitchen, your driveway, or even part of your backyard grass.  Find an approximately 50 foot straightaway stretch, and go to town!  Perform the traveling strength exercise for the 50 ft. distance there; sprint the 50 ft. distance back.

No equipment necessary.  Only rest comes between each of the five sets of 10 rounds (limit rest to 1-2 minutes per rest interval).

• 10 Rounds: Burpee Frog Hop Fwd. there/ Sprint back
• 10 Rounds: Walking Lunge there/ Sprint back
• 10 Rounds: Backward Frog Hop 1/2 way there/ Sprint back
• 10 Rounds: Side Plank Walk there/ Sprint back (switch direction you face each round)
• 10 Rounds: Backward Bear Crawl there/ Sprint back

W.O.W. #7 Workout Breakdown

There is no video of this one at our new YouTube channel yet, but it is a-comin'!  Julio and I just filmed this one this morning, "The 100 Burpee Challenge."  The task is daunting, but I've broken it down into very doable sets with lots of variety and decent rest intervals.  In the end, this one is actually not so bad.  However, it certainly garners bragging rights!...100 burpees in one sitting...yikes!

WARM-UP:

*1 min. x Regular Jump Rope

*1 min. x Jumping Jack Jump Rope

*1 min. x High Knee Jump Rope

*30 sec. ea. leg x Single-Leg Jump Rope

100 BURPEE CHALLENGE: For advanced participants, cut rest interval to 30 sec. 

*10 x Regular Burpee

-REST 1 min.

*10 x Single Leg Burpee (5 x R; 5 x L)

-REST 1 min.

*10 x Burpee Jack (jack legs in plank and standing jumping jack)

-REST 1 min.

*10 x Side Burpee (5 x R; 5 x L)

-REST 1 min.

*10 x Uneven Arm Burpee (5 x R arm lead; 5 x L arm lead)

-REST 1 min.

*10 x Weighted Burpee (w/ a dumbbell or soup can in each hand)

-REST 1 min.

*10 x Single-Arm Weighted Burpee (5 x weight in R hand only; 5 x weight in L hand)

-REST 1 min.

*10 x Burpee-Lateral Hop

-REST 1 min.

*10 x Crouching Push-Up Burpee

-REST 1 min.

*10 x Man Maker

Clip of Erin on "The Gabi Show"

Check out this week's W.O.W. Fitness Segment on local cable television's "The Gabi Show."  It airs Friday evenings at 6pm on channel 18 (Time Warner Cable).


http://www.youtube.com/watch?v=oSniT95zU7c&NR=1

W.O.W. #6 - "Paper Plate-a-Palooza" (Workout Breakdown)

Below is the workout breakdown for W.O.W. #6...plus, another "Challenge of the Week" (a.k.a. "Cool Party Trick Worth Mastering"=)).  We are filming this workout tomorrow morning, and I will be sure to post here and on Facebook when the video of it is up and running.  Enjoy!

“PAPER PLATE-A-PALOOZA”

*60s-50s-30s-20s-10s: Mtn. Climb Glide

*6-5-4-3-2-1: Man Maker (Row R, Push-Up, Row L, Push-Up, Hop In, Clean and Jerk)

*60s-50s-30s-20s-10s: Hammy Runners

*6-5-4-3-2-1: Curtis P (Dumbbell Squat Clean, Front Lunge R and L, Palm-In Push Press)

*60s-50s-30s-20s-10s: Side-to-Side Lunge Glide

*6-5-4-3-2-1: Weighted Sumo Jack to OH Lunge R and L

*60s-50s-30s-20s-10s: Yoga Bum Glide

*6 ea. arm-5-4-3-2-1: Single-Arm Weighted Burpee

CHALLENGE OF THE WEEK:

*Inverted Burpee - Tuck Roll to Handstand

-Modification 1: Tuck Roll to Handstand vs. Wall

-Modification 2: Tuck Roll to Donkey Kick

-Modification 3: Sit Down (on floor or step) to Donkey Kick

Breakdown of W.O.W. #5 - Video to Post on jbwebtv.com Soon!

We have not posted a W.O.W video in a couple of weeks now, and that is because we have been working on securing a spot on a local cable television show.  The first show will air on June 10th...details will be posted soon.

For now, check out the breakdown of Workout of the Week #5.  We just filmed it today.

W.O.W. #5 - Thursday (5/24) - “Five, Four, Three, Two, One” 

Required Equipment: Heavy Dumbbells (water bottles, soup cans, etc)

“FIVE” - 5 Rounds, 5 Exercises, 5 Reps Each

1. 5 x Front Squat
2. 5 x Sumo Squat Press
3. 5 x Thruster
4. 5 x Dumbbell Snatch (modification: Sumo Deadlift High Pull)
5. 5 ea. x Overhead Lunge (modification: weights racked on shoulders or hanging at sides)

-rest only 10 seconds between rounds; long enough to mark that you’ve completed a round

“FOUR” - 4 Rounds, 4 Exercises, 4 Reps Each

1. 4 x Burpee
2. 4 x Weighted Burpee
3. 4 x Knee Step-Ups
4. 4 x Weighted Knee Step-Ups (rack weights on shoulders)

-rest only 10 seconds between rounds; long enough to mark that you’ve completed a round

“THREE” - 3 Rounds, 3 Exercises, 3 Reps Each

1. 3 x Man Maker (push-up to row R and L, hop in, stand, overhead press)
2. 3 x Atomic Man Maker (man maker + overhead lunge R and L)
3. 3 ea. direction x 2-Step Duck-Under Front Squat

-rest only 10 seconds between rounds; long enough to mark that you’ve completed a round

“TWO” - 2 Rounds, 2 Exercises, 2 Minutes Each

1. 2 min. x Knee Push-Ups
2. 2 min. x Side Suitcase Crunches (1 min. R side; 1 min. L side)

“ONE” - 1 Round, 1 Exercise, 100 Reps

1) 100 x Low Jacks (challenge: add Sumo Jump to each rep)

W.O.W. Update: Late on #3/ A Preview of #4

First of all, I must apologize for the fact that our video of W.O.W. (Workout of the Week) #3 has not yet posted at JBwebtv.com.  We are busy filming sessions in advance right now.  New episodes to air May 26th.

We filmed W.O.W. #4 yesterday morning outside in my back yard.  Enjoy the change of scene!  Below is a breakdown of that workout:

W.O.W. #4: "Total Toning the Tabata Way"

-When I say “total,” I truly mean total body workout...with tabata work, you will tone both the muscles of your body (your skeletal muscles), as well as your heart and lungs (your entire cardiorespiratory system)

-The key to this workout is the work-to-rest ratio; the limitation on rest allows for an ever-building increase in intensity as the workout progresses

TABATA = 8 x [20 sec. ON (work)/ 10 sec. OFF (rest)] = 4 min. total

W.O.W. #4:

Equipment: Jump Rope, Medicine Ball, Household Chair, Stop Watch

WARM-UP/ TABATA #1: Jump Rope Tabata (use any method: fake jump rope, regular jump rope, high-knee jump rope, double-unders, etc.)

~1 min. REST

TABATA #2: Med Ball Burpee OR Squat-Thrust-Jump (modification: w/o med ball)

~1 min. REST

TABATA #3: Med Ball Side Toss (alternating sides each round)

~1 min. REST

TABATA #4: Med Ball Slam Squat

~1 min. REST

TABATA #5: Single Leg Overhead Step-Ups

Total Workout Time: 24 min.

**Please comment and let me know how this one goes for you.  

**Click the Facebook "LIKE" button at JBwebtv.com.  The more "LIKES" we get, the bigger we grow, and the better we can service you all.

Get a Sneak Peek at W.O.W. #3 - Workout Breakdown

Colussus, roller coaster at Six Flags - Magic Mountain in Valencia, CA.

I just completed W.O.W (Workout of the Week) #3 yesterday morning at the Y, and I have to admit that I loved how it felt.  It was about 20 minutes in duration; I was a hot, sweaty mess 5 minutes into it; and I can honestly say that that 20 minutes of intense workout was all I needed workout-wise all day long.

Here's a sneak peek at the workout breakdown below, along with my times (how long it took me to complete each section).  Time yourself doing this workout once this week, then try it again once next week to see if your times improve at all.

The video of W.O.W. #3 with explanations of, modifications for, and visuals of each exercise should post at jbwebtv.com by Monday afternoon.

Beginners, even intermediate participants, please cut all repetition numbers in 1/2 before you even attempt this workout for the first time.  The numbers are crazy high in this workout, hence its name: "The Colossal Countdown."

Good luck!  Please let me know how you do and what you thought of this one.

~200 High-Knee Jump Rope (modification: cut reps in 1/2, High-Knee Run in place)

Exercise Pairing #1: (Erin's time to completion: 12 min., 37 sec.)

*100-80-60-40-20: Air Squats

*10 - 8 - 6 - 4  - 2: Man Makers (Row R, push-up, Row L, push-up, hop in, jump up)

~200 High-Knee Jump Rope (modification: cut # in 1/2, High-Knee Run in place)

Exercise Pairing #2: (Erin's time to completion: 7 min., 11 sec.)

*80-60-40-20: Lunge Jumps (modification: no jump, just in-place lunge)

*8 - 6 - 4  - 2: Supine Get-Ups (get up ANY way from flat on back to standing)

~200 High-Knee Jump Rope (modification: cut # in 1/2, High-Knee Run in place)

Exercise Pairing #3: (Erin's time to completion: 5 min., 19 sec.)

*60-40-20: S-A OH Press (alt. arms ea. 10 reps) (Challenge: + opp. Frnt. Leg Kick)

*6 - 4  - 2: Tuck Roll to 5 x Knee-Slap-Tuck (modification: sit to standing knee touches)

~200 High-Knee Jump Rope (modification: cut # in 1/2, High-Knee Run in place)

W.O.W. #2 Has Posted at www.jbwebtv.com

W.O.W. #2 is up and running online at: http://jbwebtv.com/index.php/fitness/98-wow-complete-episodes/120-wow-2-the-three-minute-threat

Check out "The Three Minute Threat."  Workout breakdown is as follows:

1) 3 min. x Goblet Squat w/ 5 Tuck Jump (mod: Knee-Ups to Opp. Elbow) on ea. 30s

*1 min. Glide (choice: fwd., bkwd., sideways, mtn. climb., inchworm, crab, in-place)

2) 3 min. x Split Squat Plyos (mod: In-Place Lunge) w/ 3 Crouch Push-Up on ea. 30 sec.

*1 min. Glide (your choice; try to change it up and choose another method)

3) 3 min. x Uneven Push-Up (mod: knees) w/ 10 OH Press on ea. 30 sec.

*1 min. Glide (your choice)

4) 3 min. x Burpee (remember modifications) w/ 4 Side Lunge w 1 DB Floor Touch

*1 min. Glide (your choice)

5) 3 min. x See-Saw Stiffleg Deadlift High Pull (mod: D-L, no high pull) w/ 6 Renegade Row on ea. 30 sec.

*1 min. Glide (your choice)

Be sure to watch the video titled, "Erin's 5 Basic Moves," for a review on form and technique.  

http://jbwebtv.com/index.php/fitness/119-wow-5-5-of-erins-basic-moves


Remember to modify all exercises to a level that suits your needs.  No sense in beating yourself up on your first go at it.  You will see better results when you do the exercises correctly...that may mean that you need to do push-ups on your knees and squat-thrust-jumps instead of burpees for the time being.  Let me know how it goes for you!  Post a comment here on my blog or at jbwebtv.com.

Sneak Peek at W.O.W. #2 (filming tomorrow, 4/29)

5 OF ERIN’S BASIC MOVES - EXPLAINED, SIMPLIFIED, AND MODIFIED (MADE EASIER)

1. Basic Squat - Air Squat and Sumo Squat (use box/ step); Jump Squat
2. Basic Lunge - Dumbbell racking options; Split Squat Jump; Bulgarian
3. Basic Push-Up - Incline, Knee Push-Ups, variations (X-body, reptile, S-L, santana)
4. Burpee - Squat-Thrust-Jump; walk in/ out; no push-up
5. Deadlift - Regular, Stiff Leg, and Sumo; w/ and w/o High Pull

(W.O.W #2) “The Three Minute Threat”

3 min. Strength Intervals w/ Change-Up Challenges on ea. 30 sec. + Glider Work

-using variations of ea. of the 5 basics above

1) 3 min. x Goblet Squat w/ 5 Tuck Jump (mod: Knee-Ups to Opp. Elbow) on ea. 30s

*1 min. Glide (choice: fwd., bkwd., sideways, mtn. climb., inchworm, crab, in-place)

2) 3 min. x Split Squat Plyos (mod: In-Place Lunge) w/ 3 Crouch Push-Up on ea. 30 sec.

*1 min. Glide (your choice; try to change it up and choose another method)

3) 3 min. x Uneven Push-Up (mod: knees) w/ 10 OH Press on ea. 30 sec.

*1 min. Glide (your choice)

4) 3 min. x Burpee (remember modifications) w/ 4 Side Lunge w 1 DB Floor Touch

*1 min. Glide (your choice)

5) 3 min. x See-Saw Stiffleg Deadlift High Pull (mod: D-L, no high pull) w/ 6 Renegade Row on ea. 30 sec.

*1 min. Glide (your choice)

Skill Work Challenge: WALL CLIMBS

Finally...My First Online Workout Vido

http://jbwebtv.com/index.php/fitness

It is here!  Julio Barriga and I have worked so hard to get this first workout video out.  We're aiming to air a new "W.O.W." (Workout of the Week) every Monday.  This is still very much a work in progress.  Your feedback is invaluable, so fire away.  Video quality will improve with a different camera and lighting set-up next week.  Also, we still have to post the video of the modifications of each exercise, so that beginners and intermediate participants are able to give it a go.  In the future, we'll likely not post the video of the entire workout, just clips of me working away at the week's torture session=)  Do not feel like you have to keep pace with me; I will perform each workout as quickly as I can, record my times/ reps to set as a challenge/ goal for viewers to aim for or even beat.

Please become a loyal viewer.  Or, at least just click on the link each week.

Click here: http://jbwebtv.com/index.php/fitness