Not-Quite-A-Burpee Exercise Pairings

Below is my plan for the Total Strength class I will teach this coming Sunday (6/26) at 2pm at the Morrison Family YMCA.  Come take the class with me...or try this one on your own at home.  The equipment is MINIMAL...which usually means that the workout is a doozy!

Equip: Mat, Heavy Weights

“NOT-QUITE-A-BURPEE EXERCISE PAIRINGS”

WARM-UP:

*3 min. Jacks w/ 5 Air Squats on ea. 30 sec.

ABS:

*30 sec. ea. x S-L Tuck-Ins 

*1 min. x Bicycles

*30 sec. ea. x S-L Pike-Ups

*1 min. x Straight Leg Bicycles

*1 min. x XFit Sit-Up w/ Twist (both hands to one side of hip, back and forth)

teach the TURKISH GET-UP

PAIRING #1: 3 rounds

*5 ea. x Turkish Get-Ups

*10 x Push-Up + Hop-In to Side of Hands (mod: push-up on knees)

PAIRING #2: 3 rounds

*5 x Atomic Man-Makers

*10 (5 R, then 5 L) x S-L Push-Up to S-L Hop-In (mod: Single-Knee; walk in)

EX. CNTDWN #3: 3 rounds

*5 x Supine Get-Ups

*10 x S-L Side Swipe Push-Up to Hop-In (alternating sides) (mod: knees)

EX. CNTDWN #4: 3 rounds

*5 x SDLHP + SDLHP w/ R Leg Lift + SDLHP w/ L Leg Lift

*10 (5 ea.) x Sideways Push-Up to Hop-In (mod: on knees)

EX. CNTDWN #5: 3 rounds

*5 x 2-Donkey Kick to 2-Sumo OH Press

*10 (5 R lead, 5 L lead) x Uneven Hands Push-Up to Hop-In (mod: on knees)

EX. CNTDWN #6: 3 rounds

*5 x DB Squat Clean to Sliding Front Squat R and L

*10 x Jack Push-Up to Hop-In (mod: no push-up, just plank jack)

EX. CNTDWN #7: 3 rounds

*5 x Reg. Thruster - Thruster + R Leg Kick - Thruster + L Leg Kick

*5 x Tuck Roll to Push-Up-Hop-In

STRETCH:

My 1st Kettlebell Class - Harris Y (tomorrow! - 6/25; 9am)

Equipment: Mat, KB (kettlebell), 1 Glider, Bench Top (optional; for support on S-L Squats)

NOTE: You may substitute a heavy dumbbell for the kettlebell in ANY of the exercises in this workout

REMINDER: Tabata intervals are: 20 sec. ON/ 10 sec. REST (= 1 round)

WARM-UP: 6 round tabata

*alt. Air Squat (goal: buns to KB handle) and Push-Up (knees)

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*R S-L Squat (challenge: weighted w/ KB racked on R shoulder; GLIDER under L heel, BENCH TOP L hand)

*L S-L Squat

WOOD CHOP/ SIDE TOSS SERIES:

*6 Round Tabata: alt. sides KB Squat Wood Chop

*6 Round Tabata: alt. sides KB Step-Back Lunge Wood Chop

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

ARM SERIES:

*6 Round Tabata: alt. sides KB S-A OH Press

*6 Round Tabata: alt. sides Bottom-Up Bicep Curl

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

FULL BODY 1:

*6 Round Tabata: alt. sides S-A KB Clean and Jerk

*6 Round Tabata: SDLHP (challenge: add opp. leg lift)

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

FULL BODY 2:

*6 Round Tabata: alt. arms S-A KB OH LUNGE (alternating legs in-place)

*6 Round Tabata: alt. arms S-A OH SUMO SQUAT

RETURN INTERVAL: 10 reps each

*KB Squat Swing

*R S-A KB Squat Swing

*L S-A KB Squat Swing

*R Side Toss

*L Side Toss

*10 ea. x S-L Squat (1 glider, bench top; challenge: rack DB on same side as working leg)

FINISHER: learn Turkish Get-Up (Google/ YouTube it!)

Cardio Strength Class Plan

I'm teaching a Cardio Strength class tomorrow morning at the Harris Y.  Below is the plan...totally doable on your own at the gym, at home, or even on vacation.

Required equipment: Heavy Dumbbells (substitute: water bottles or soup cans), Mat (substitute: carpet, rug), and a set of Gliders (substitute: paper plates)

WARM-UP:

*3 min. x Jumping Jack w/ 5 Air Squats every 30 sec.

ABS: 2 rounds

*30 sec. ea. x Single Arm Glide Outs in Knee Plank (straight ahead)

*30 sec. ea. x Single Arm Glide Outs in Knee Plank (out to side)

*30 sec. ea. x Single Leg X-Body Plank Glide

*1 min. x Anchored Dumbbell Sit-Up (full sit-up w/ 1 DB on feet, 1 DB glued to chest)

#1: 3 rounds

*10 x Front Squat

*10 x OH Lunge

*10 x Thruster

6 Round Cardio Tabata: Glider Mtn. Climb ("Tabata" = 20 sec. WORK; 10 sec. REST)

#2: 3 rounds

*10 x Side Lunge + OH Chop

*10 x X-Body Push-Up 

*10 x Sumo Squat Jack

6 Round Cardio Tabata: High Knee Run w/ Torso Twist

#3: 3 rounds

*10 x Sumo Deadlift High Pull + alt. Knee Lift

*10 ea. x Single Leg Squat (heel of non-working leg on glider)

*10 ea. x Single Leg Supine Bridge + Gliding Side Swipe

6 Round Cardio Tabata: Squat-Thrust-Jump

#4: 3 rounds

*10 x Push Press

*10 x Bent Over Dumbbell Fly

*10 ea. x Renegade Row 

6 Round Cardio Tabata: 180 Degree Turn Squat Jump

#5: 3 rounds

*10 x Hammer Curl

*10 x Dumbbell Clean and Jerk (ground to overhead)

*5 x Weighted Burpee

6 Round Cardio Tabata: Low Jumping Jack to Sumo Squat Jump

FINISHER

8 Round Tabata: alternating rounds of Air Squat and Push-Up 

(lesson: you can turn ANYTHING into a cardio workout!!)

STRETCH

Tonight's Boot Camp Plan

I teach my second to last Ballantyne Corporate Park Boot Camp this evening from 5:30-6:15pm.  However, if the weather doesn't want to cooperate (90 degrees or warmer), then I'll have to cancel the class (per YMCA policy).  If you are considering attending this class, just call the front desk at the Ballantyne Village YMCA at around 4/ 4:30pm to find out if class is on or not (704.716.4680).

Below is my plan for boot camp tonight.  Whether I end up hosting class or not, I will be doing this one, myself...even if in my own back yard.  I need the stress release...we are in the midst of moving our home (the movers have come in like a tornado!!!).

WARM-UP:

*Jacks

*Jack-Touch

*Low Jack

*Low Jack Hop

HILL:

*10 Burpee at bottom of hill - Run Up

*9 Burpee at top of hill - Run Down

*8 Burpee at bottom of hill - Run Up

-all the way down to 1

SHUTTLE RUN:

*100 Ankle Hops - Run there/ back 10x

*90 Ankle Hops - Run there/ back 9x

-all the way down to 10 and 1x

HILL:

*10 S-S Jump to Sumo Squat Jump at bottom of hill - Bear Crawl Up (Fwd or Bkwd)

*9 S-S Jump to Sumo Squat Jump at top of hill - Run Down

*8 S-S Jump to Sumo Squat Jump at bottom of hill - Bear Crawl Up (Fwd or Bkwd)

-all the way down to 1

SHUTTLE RUN:

*10 Push-Ups - Run there/ back 10x

*9 Push-Ups - Run there/ back 9x

-all the way down to 10 and 1x

CURB PLYOS:

*1 min. x Squat (fingertips touch ground)-Jump Up to Curb-Land in Squat (fingertips touch)

*1 min. ea. x Single-Leg Box Jump

*1 min. ea. x Single-Leg Push-Offs

*1 min. x Depth Jump (jump off of curb, land and absorb in a deep squat)

Erin's Group Exercise Classes for The Week (6/20 - 6/26)

*Monday (6/20) - 5:30pm Ballantyne Corporate Park Boot Camp (meet at Brixham Tent)
*Wednesday (6/22) - 9:30am Total Strength (Siskey YMCA)
*Wednesday (6/22) - 4:30pm QuickFit (Morrison YMCA)
*Wednesday (6/22) - 5:30pm Total Strength Extreme (Morrison YMCA)
*Friday (6/24) - 6am Boot Camp at BridgeHampton Neighborhood ($10/ person) (corner of Ardrey Kell and Lancaster Hwy (521))
*Friday (6/24) - 8:30am Cardio Strength (Harris YMCA)
*Saturday (6/25) - 9am Kettlebell (Harris YMCA)
*Sunday (6/26) - 2pm Total Strength (Morrison YMCA)

NOTE: Wow, I'm teaching a lot of classes this week!...and I'm moving this week, too.  Yikes!  Come to the classes, and help me take a break from the chaos and stress of movers, boxes, and MESS.

Video of W.O.W. #3 is Live in the Web

Click on the link below to view video of Workout of the Week #3: "The Colossal Countdown."  I think this one is my favorite thus far.  This is a bun burner...squats and lunges galore...cardio and toning all in one.

Cut the numbers in half to modify the first time around trying this one.  Work your way into completing the full assignment.  Feel free, too, to sub different exercises into the workout pattern laid out for you here.  No matter what you plug in, this one will get you!!!

http://www.youtube.com/watch?v=soZeJOzyLD8

"Early Bird" BridgeHampton Boot Camp

I am starting a Friday 6 A.M. boot camp in the BridgeHampton neighborhood of Charlotte (corner of Johnston and Ardrey Kell)...it will likely run through the summer and early fall.  We meet at the BridgeHampton clubhouse, and it's just $10/ person for each hour-long session.  No need to bring any equipment...just your own body weight and some water.  Email me if you are interested (erin.borchard@gmail.com); I would love to have you join in the fun/ torture.

See below for a preview of my plan for tomorrow morning:

WARM-UP:

*Quick Dynamic Warm-Up

*Parking Space Drill:

-10 x Air Squats

-Frog Hop thru 2 Spaces

-10 x Push-Up (mod: on grass on knees; incline at curb)

-Frog Hop thru 2 Spaces

-----------------------------------------------

*4 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

HILL DRILL:

*2 min. Run Up/ Down

*2 min. Back Pedal Up/ Run Fwd. Down

*2 min. Bear Crawl Up/ Run Down

*2 min. Bkwd. Bear Crawl Up/ Run Down (mod: hold decline plank 30s., run up/ down)

*3 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

BURPEE SHUTTLE RUN: (basketball court)

*1 to 10 of:

-Burpee

-Run there/ back

*2 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

UNEVEN STEVEN HILL DRILL: (w/ 1 DB ea.)

*3 x Run Up/ Down - DB in R Hand

-stop at top of 3rd run

*30 x R Rack Squat (in lot)

*3 x Run Up/ Down - DB in L Hand

-stop at top of 3rd run

*30 x L Rack Squat (in lot)

*2 x Bear Crawl Up/ Run Down - DB in R Hand

-stop at top of 2nd crawl

*20 x R Rack Side Lunge (mod: R Rack alt. Fwd. Lunge) (in lot)

*2 x Bear Crawl Up/ Run Down - DB in L Hand

-stop at top of 2nd crawl

*20 x L Rack Side Lunge (mod: L Rack alt. Fwd. Lunge) (in lot)

2 x thru:

*1 x Bkwd. Bear Crawl Up - DB in R Hand

-stop at top of crawl

*10 x R S-A Snatch

*1 x Bkwd. Bear Crawl Up - DB in L Hand

-stop at top of crawl

*10 x L S-A Snatch

*1 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)

STANDING ABS & STRETCH: