Browsing Archive: May, 2011

"Winter warmers"

Posted by Lizelle Pool on Thursday, May 26, 2011, In : May 2011 
Cold, cold, cold today in Johannesburg so let us warm up with this one:

30 Seconds of work/30 seconds of rest.
Do between 3 and 6 rounds of this.

Incline DB press
KB swing
Goblet squat
KB swing
Supine row
KB swing
Bent over row
KB swing
Jumping lunges
KB swing
Alternating shoulder press
KB swing
Step ups left
Step ups right
KB swing
Mountain climbers
KB swing
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"Now this is balls"

Posted by Lizelle Pool on Wednesday, May 25, 2011, In : May 2011 

After the hectic two workouts that we did on Monday and yesterday, today is just to ease those aching muscles.

4 Rounds of:

500m row
400m run
25 Wall balls


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"Required"

Posted by Lizelle Pool on Tuesday, May 24, 2011, In : May 2011 
Round 1:

5 Minutes of Turkish Get Ups - 1 per side, alternating until the 5 minutes are up.

Round 2:

8 Rounds of 12 reps each of:

Windmills (L/R)
Bulgarian split squats (L/R)
Sumo deadlift with high pulls
Dips


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"Monday is just a word"

Posted by Lizelle Pool on Monday, May 23, 2011, In : May 2011 
Tabata workout:

20 Seconds on/10 Seconds off: x 8 rounds

Rowing
Push ups
Squats
Swings
Plank
Skipping

Rest one minute between rounds
Finish one exercise completely before moving on to the next exercise
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"Rock, paper, scissors"

Posted by Lizelle Pool on Friday, May 20, 2011, In : May 2011 
30/30/30 seconds of:

Cleans (L/R)
Reverse lunges
Dips
x5

Then:
3 Rounds of 45 seconds on/15 seconds off:
Skipping
Thrusters
RDL
Russian twists
Stability ball roll outs

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"Body beautiful"

Posted by Lizelle Pool on Thursday, May 19, 2011, In : May 2011 
Round 1:
30 seconds on/30 seconds off:
Skipping

Round 2:
5 Rounds of 12 reps each of:
Thrusters
Burpees
Clean and press
TRX pull/bicep curl combo

Round 3:

Running:
200m
Rest 1 minute
x 5
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"Mickey Mouse"

Posted by Lizelle Pool on Tuesday, May 17, 2011, In : May 2011 
Super set workout today.

5 Rounds of:
1A  15 Sqauts
1B 400m Run
Rest 1 minute between rounds

5 Rounds of:
2A 10 Box jumps
2B 20 Swings
Rest 1 minute between rounds

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"Beautiful people"

Posted by Lizelle Pool on Monday, May 16, 2011, In : May 2011 
Round 1:

2.5km row

Round 2:

4 Rounds of:
10 Plank ups
25 Kettlebell swings
10 Push ups
10 TRX pike pull ins
10 Snatches (L/R)
10 Goblet squats
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"Bonus +"

Posted by Lizelle Pool on Saturday, May 14, 2011, In : May 2011 
I don't really load workouts on Saturdays, but I did this one just now. Go try it if you only have 20 Minutes and would like to make every minute count.

Snatching is the only move you are going to do today.

15 seconds of snatch on the right arm
Rest 15 seconds
15 seconds of snatch on the left arm

Do this for 20 minutes.


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"Running bull"

Posted by Lizelle Pool on Friday, May 13, 2011, In : May 2011 
For time:

3km row/5km run/10km cycle

Best possible speed and cover the distance in the best possible time.
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"Forever never comes around"

Posted by Lizelle Pool on Thursday, May 12, 2011, In : May 2011 
7 Rounds of:

15 Burpees
200m run
15 Wall balls

Make sure you do a good warm up before you hit this one!
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"Hello World"

Posted by Lizelle Pool on Wednesday, May 11, 2011, In : May 2011 
Get your groove on this morning with some kettlebells:

Round 1:

45 seconds/15 seconds
Skipping
Kettlebell swings
x5

Round 2:

5 Rounds of:
20 Push up with Mountain climber
20 Straight wood chops
30 Kettlebell swings
20 TRX swings
15 TRx squat jump





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"Full on"

Posted by Lizelle Pool on Tuesday, May 10, 2011, In : May 2011 
Let's go a bit heavy today after yesterday's fat burning workout:

5 x 5 reps front squats - work your way up to 5 heavy front squats. Take your time.

3 x 3 reps pull ups - again, work your way up to 3 full range of motion pull ups.

30 minute cycling - go for a full on hill climb and run at tempo pace.
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"True work"

Posted by Lizelle Pool on Monday, May 9, 2011, In : May 2011 
15 Seconds of work, 10 seconds of rest.
10 Rounds of each exercise before moving on to the next.

Mountain climbers
Dumbell squats
One arm bent over rows (alternate arms)
Push ups
Wall sits
Scissor kicks
Reverse lunges
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"Get what you want"

Posted by Lizelle Pool on Friday, May 6, 2011, In : April 2011 
We are going to stick to the 30 seconds of work, 30 seconds of rest protocol that we've been using this week. This is such a versatile way to get the juices flowing and burn those calories.

Kettlebell swings x 5
TRX pulls x 5
Dips x 5
Weighted reverse lunges x 5
Alternating kettlebell swings x 5
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"Cookies and cream"

Posted by Lizelle Pool on Thursday, May 5, 2011, In : April 2011 
30 seconds of work/30 seconds of rest:

Clean and press x 5
Renegade rows x 5
Squat + press x 5
Skipping x 5
Inch worms + push ups x 5
Reverse lunges x 5
Kettlebell swings x5
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"Hips don't lie"

Posted by Lizelle Pool on Wednesday, May 4, 2011, In : May 2011 
Do 5 rounds of the following set of exercises.
Make sure that you do 10 2 handed swings between EACH exercise.

15 Deadlifts
5 Slow and controlled push ups
10 TRX/supine rows
10 Step ups (each leg)

Have fun, enjoy and remember to take a towel to this workout.
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"The rabbit hole"

Posted by Lizelle Pool on Tuesday, May 3, 2011, In : April 2011 

Round 1:

Do 10 of each of the following moves:
2 Handed swings
1 Handed swings (L/R)
Alternating swings
Cleans (L/R)
Push press (L/R)
Snatch (L/R)

Round 2:

3 - 3 - 3
Deadlifts

Work your way up to 3 reps of heavy deadlifts

Round 3:

Run 20 minutes - all out effort.


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