Browsing Archive: August, 2011

"Cardio baby!"

Posted by Lizelle Pool on Wednesday, August 31, 2011, In : August 2011 
50 Seconds of work
10 Seconds of rest

Variations of kettlebells swings
Between every kettlebell swing you do the following

Skipping
Step ups
Reverse lunges
Mountain climbers
Dips
TRX rows
TRX bicep curls
Planks
Box jumps
Jumping lunges

Keep going and work up to 30 - 40 minutes of continues training.
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"All around goodness"

Posted by Lizelle Pool on Tuesday, August 30, 2011, In : August 2011 
Heavy strong day for today.
Do all your movements with a kettlebell
5 - 7 reps each exercise
5 Sets

2 Handed swings
1 Handed swings (L/R)
Snatch (L/R)
Overhead press (L/R)
Bent over rows
Squat and pull
Clean (L/R)
Double floor press with floor wiper
Alternating floor press
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"Eina"

Posted by Lizelle Pool on Monday, August 29, 2011, In : August 2011 

2 Rounds of:
100m Walking lunges
100m Run

5 Rounds of:
10 Racked position step ups (L/R) - Medium weight
100 Skips
10 Racked position step ups (L/R) - Heavy weight

5 Rounds of:
10 Box jumps
Make the box higher every round

6 Rounds of:
Hamstring snatch pulls with double KB's
20 Reps x 2
15 Reps x 2
10 Reps x 2 with single KB

3 Rounds of:
Deep box squat jumps
10 - 8 kg KB
10 - 12kg KB
10 - 16kg KB


Continue reading ...
 

"Another cardio blast"

Posted by Lizelle Pool on Friday, August 26, 2011, In : April 2011 
2 x 2km run
All out effort at each interval
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"Playtime"

Posted by Lizelle Pool on Wednesday, August 24, 2011, In : April 2011 
20 Minutes
15 seconds on/15 seconds off, alternating between left and right arm.
Snatches.

Then:
Pack a row of different size kettlebells, going from heaviest to lightest, I used 5 different bells.
Start swinging the heaviest bell for 10 and move on to the lighter one immediately for 10 until you reach the lightest one and move all the way back up again.
Do this 3 times with 1 minute break between rounds.
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"Fun in the sun"

Posted by Lizelle Pool on Tuesday, August 23, 2011, In : April 2011 
5 Rounds of:

10 Depth jumps
50 Walking lunges
30 Dips
12 Decline push ups
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"Oega Boega"

Posted by Lizelle Pool on Monday, August 22, 2011, In : April 2011 
5 Rounds of:

10 Alternating shoulder press
10 Lunge with bicep curls
10 DB Clean and Press with burpee

Then:
5 mins skip
5 mins KB swings
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"Total smurfin'"

Posted by Lizelle Pool on Friday, August 19, 2011, In : August 2011 
2.5km run
50 Burpees
2.5km run
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"Score"

Posted by Lizelle Pool on Thursday, August 18, 2011, In : April 2011 
10 Minute all out effort cycle

Then:
As many rounds as possible in 8 minutes of:
7 Sandbag zecher squats (if you don't have a sandbag a normal goblet squat is fine)
7 TRX rows

Then:
3 Rounds of:
15 KB swings
10 Burpee with clean and press (using the sandbag or 2 DB's)
Continue reading ...
 

"You make me breathless"

Posted by Lizelle Pool on Wednesday, August 17, 2011, In : August 2011 
150 Swings
300 Skips
x2

Then:
400m Sprints x 5
1 Minute rest between runs
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"Basic Training"

Posted by Lizelle Pool on Tuesday, August 16, 2011, In : August 2011 
  
Round 1:
3 Rounds of:
15 Squats
15 Push ups
15 TRX rows
15 Pistols (Each leg)
30 Seconds plank

Round 2:
3 Rounds of:
10 Box jumps
10 Incline push ups
10 Stationary lunges (each leg)
10 Incline push ups
30 Seconds MB V-sit

Round 3:
Tabata circuits (20 seconds on/10 seconds off)
Plank (4 circuits)
1 Arm TRX pulls (4 circuits each arm)
Reverse lunges (4 circuits each leg)
Continue reading ...
 

"Toys"

Posted by Lizelle Pool on Thursday, August 11, 2011, In : August 2011 
5 Rounds:
12 Band tricep extensions
12 Band rows
12 TRX prone angels

Then:
5 Rounds:
12 TRX rows
12 TRX shoulder pulls
12 TRX muscle ups
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"Good company"

Posted by Lizelle Pool on Wednesday, August 10, 2011, In : August 2011 
21/15/9 reps of:

Burpees
Thrusters
Box jumps

Then
400m run

21/15/9 reps of:

Jumping lunges
Sumo deadlift with high pull
Mountain climbers

Then:
400m run
Continue reading ...
 

"OMG"

Posted by Lizelle Pool on Monday, August 8, 2011, In : August 2011 

1.6km run

Then:
4 Rounds of:
15 Pike push ups
15 Goblet squats
15 Push ups
15 Dips
15 Upright rows
15 Jumping lunges

Finish off with a 1.6km run


Continue reading ...
 

"No nonsense with a dash of salt"

Posted by Lizelle Pool on Thursday, August 4, 2011, In : August 2011 
Round 1: x 4
12 Reverse lunges
12 Stability ball db chest press

Round 2: x 3
10 Front lunges with db row
10 Deadlifts
10 Stationary lunges

Round 3: x 2
12 DB thrusters
12 Reverse lunges
10 Stability ball push ups
12 Alternating reverse lunges
12 Modified renegade rows

Round 4: x 1
12 Stationary lunges
10 DB squats
12 Alternating reverse lunges
20 Cross body mountain climbers
12 Reverse lunges
40 Second DB plank
Continue reading ...
 

"Escape"

Posted by Lizelle Pool on Wednesday, August 3, 2011, In : August 2011 

Every 5 Minutes, complete the following circuit.
The time left over after the circuit is your rest.
Complete 4 circuits for a total of 20 minutes.

20 Swings - Left
20 Swings - Right
12 Push ups
15 Supine pull ups/TRX pulls
15 Goblet squats
20 Cross body mountain climbers (each leg)
20 Front lunges


Continue reading ...
 

"Needless to say"

Posted by Lizelle Pool on Tuesday, August 2, 2011, In : August 2011 
Hill sprints today folks!
This is the best way to burn off all excess fat!
400m hill sprint - rest is walking down the hill
x5
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"Rogue workout"

Posted by Lizelle Pool on Monday, August 1, 2011, In : August 2011 
As many rounds as possible in 20 Minutes of:

5 Wall balls
5 Push ups
10 Squats
30 Second plank
Continue reading ...
 
 

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