Browsing Archive: July, 2010

"Quickie"

Posted by Lizelle Pool on Friday, July 30, 2010,

2 Rounds

1km run
15 x extended plank kickbacks alt L/R
15 x Single leg squats alt L/R
800m run
20 Plank to push up
30 second plank
600m run

5x 100 Butt kicks


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"Ginger snap"

Posted by Lizelle Pool on Thursday, July 29, 2010, In : July 2010 
4 Rounds of:
500m row
30 Second plank
30 Second wall sit
15 Slamballs
200m run
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"Better than yesterday"

Posted by Lizelle Pool on Wednesday, July 28, 2010, In : July 2010 
6 Rounds of:
10/10/15/15/10/10 reps of:

Step ups (L/R)
Dips
Snatches
Push ups
Box jumps
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"Banana"

Posted by Lizelle Pool on Tuesday, July 27, 2010, In : July 2010 

4 Rounds of:

15 Squats
400m run


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"AC"

Posted by Lizelle Pool on Monday, July 26, 2010, In : July 2010 
Well done Alberto Contodor on winning the Tour de France for the 3rd time.

3 Rounds of:
30 Knees to chest
30 Jumping lunges
30 Dips
30 Squats
30 DB press
30 Swings
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"No nonsense"

Posted by Lizelle Pool on Friday, July 23, 2010, In : July 2010 
5 Rounds of:

5 Pistols (L/R)
10 Suspension muscle ups
5 Bosu push ups
20 Wall balls

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"Ride to Glory"

Posted by Lizelle Pool on Thursday, July 22, 2010, In : July 2010 
For Time:

All out effort

10km cycle
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"Care bear"

Posted by Lizelle Pool on Wednesday, July 21, 2010, In : July 2010 
4 x 200m sprints
Rest 1 minute between sprints

Then:
4 Rounds of 10 reps of:
Push ups
Windmills
Snatches
Swings

End off with 10 Turkish get ups (5 each side)
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"Waistland"

Posted by Lizelle Pool on Tuesday, July 20, 2010, In : July 2010 
7 Rounds of 8 reps each of:

Modified renegade rows
Jumping lunges
Cleans
Squats
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L.O.

Posted by Lizelle Pool on Monday, July 19, 2010, In : July 2010 
Well done Louis Oosthuizen on winning the Open Championship yesterday!

7 Rounds of 21 reps of:

Dips
Deadlifts
Alternating DB press

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"Watch your back"

Posted by Lizelle Pool on Thursday, July 15, 2010, In : July 2010 
10 Bear crawls
10 Alternating bent over rows x 3 rounds
10 Bear crawls
10 Bent over rows x 3 rounds
10 Bear crawls
10 Renegade rows x 3 rounds
10 Bear crawls
15 Single arm bent over rows x 3 rounds
10 Bear crawls
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"Power booster"

Posted by Lizelle Pool on Wednesday, July 14, 2010, In : July 2010 
5 x 1 minute skipping.
Rest 1 minute between rounds

Then:
4 Rounds 15 reps of:
Supine pull ups
Alternating DB press
Step ups (L/R)
Dips
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"Shape"

Posted by Lizelle Pool on Tuesday, July 13, 2010, In : July 2010 
4 Rounds of:

30 Mountain climbers
30 Squats
30 DB/KB swings
30 Clean and press
30 Hanging knee raises
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"Spain"

Posted by Lizelle Pool on Monday, July 12, 2010, In : July 2010 
Congratulations to Spain on winning the Soccer World Cup!

7 Rounds of:
5 Pistols (L/R)
10 DB/KB swings
5 Push ups
10 Step ups (L/R)
200m run

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"Cardio 2"

Posted by Lizelle Pool on Thursday, July 8, 2010, In : July 2010 
Bike:

4 x 7 minutes - all out effort.
Rest 2 minutes between intervals.
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"Control Alt Delete"

Posted by Lizelle Pool on Wednesday, July 7, 2010, In : July 2010 
5 Rounds of:

10 Bent over DB rows
1 Minute skip
10 Alternating shoulder press
5 Snatches
1 Minute skip
20 Swings
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"Edge ahead"

Posted by Lizelle Pool on Tuesday, July 6, 2010, In : July 2010 
6 Rounds of 15 reps each of:

Goblet sumo squats
Swings
Floor DB press
Dips
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"24"

Posted by Lizelle Pool on Monday, July 5, 2010, In : July 2010 
8 Rounds - Alternating between 20 reps and 10 reps rounds:

Sumo deadlift high pull
Bulgarian split squats
Incline push ups
30 Second plank

Make sure the weight you use on the 10 rep rounds are heavier than the 20 rep rounds.
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"Leisurely fitness"

Posted by Lizelle Pool on Friday, July 2, 2010, In : July 2010 
3 Rounds 15 reps each of:
Suspension flies
Suspension Supine pulls
Alternating shoulder press
Suspension bicep curls
Suspension tricep extension
Stationary lunges
30 Second planks
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"Quarter of a day"

Posted by Lizelle Pool on Thursday, July 1, 2010, In : July 2010 

6 x 200m run
2 Minutes rest between sprints

Then:
4 Rounds of:
15 Frog push ups
30 Mountain climbers
15 Dips
30 Stability ball roll outs


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