Browsing Archive: January, 2012

"Use it or lose it"

Posted by Lizelle Pool on Tuesday, January 31, 2012, In : January 2012 
1 KB clean and press
5 Heavy KB swings
1 KB goblet squat
5 Snatches each side
30 Second deadbug
2 KB clean and press
10 Heavy KB swings
2 KB goblet squat
7 Snatches each side
30 Second deadbug
3 KB clean and press
15 Heavy KB swings
3 KB goblet squat
10 Snatches each side
30 second deadbug
4 KB clean and press
20 Heavy KB swings
12 Snatches each side
30 Second deadbug
5 KB clean and press
25 Heavy KB swings
5 KB goblet squats
15 Snatches each side

As soon as you are done repeat the sequence but backwards this time.
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"TRXess"

Posted by Lizelle Pool on Monday, January 30, 2012, In : January 2012 
5 rounds of 12 reps each of:

Trx push ups
Trx rows
Trx squat + pulls
Rtx bicep curls
Trx tricep extensions
Trx prone angels
Trx reverse lunges

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"Gee whizz Friday"

Posted by Lizelle Pool on Friday, January 27, 2012, In : January 2012 
20 seconds of work/10 seconds of rest, 5 rounds of:

Bulgarian split squats
3 level box jumps
Bosu toe taps
Band wood chops
Kettlebell high pulls
Stability ball push ups
One arm bent over rows 


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"When?"

Posted by Lizelle Pool on Tuesday, January 24, 2012, In : January 2012 
5 Rounds of:

20 Sandbag deadlifts
10 Kettlebell swings
15 Sandbag bent over rows
10 Kettlebell swings
10 Sandbag overhead press
10 Kettlebell swings
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"ICE"

Posted by Lizelle Pool on Friday, January 20, 2012, In : January 2012 
5 Rounds of:

25 KB swings
1 Minute plank
12 overhead extensions
10 Goblet squats

Then:

5 Rounds of:
20 KB swings
12 Seesaw presses
10 Bent over rows
15 Stability ball rollouts
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"Even"

Posted by Lizelle Pool on Wednesday, January 18, 2012, In : January 2012 

2km run
3km row


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"Soul Food"

Posted by Lizelle Pool on Tuesday, January 17, 2012, In : January 2012 
1 TGU left
1 TGU right
2 TGU left
2 TGU right
3 TGU left
3 TGU right
4 TGU left
4 TGU right

Then:
21/15/9 reps of:
Pistols
Spider steps
Dips
Stationary lunges
Russian twists
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"Live live large"

Posted by Lizelle Pool on Monday, January 16, 2012, In : January 2012 
Warm up:

10 Halo's left
10 Squats
10 Halo's right
10 Squats

Then:

20 Goblet squats

Then:
Tabata rounds of:

Kettlebell swings
TRX squat and pulls
Russian twists
Floor DB press

Tabata - 8 rounds of 20 seconds work and 10 seconds rest
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"24's"

Posted by Lizelle Pool on Thursday, January 12, 2012, In : January 2012 
4 rounds of:

24 KB swings
24 russian twists
12 bent over rows each side
24 knees to chest
24 trx push ups
24 scissor kicks
24 prone angels
30 second plank
12 KB high pulls each side
24 mountain climbers

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"Silly"

Posted by Lizelle Pool on Tuesday, January 10, 2012, In : January 2012 

7 Rounds of:

15 Bent over rows
15 Push ups
15 1 Arm db press
15 Alternating shoulder press
25 DB swings


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"Your body"

Posted by Lizelle Pool on Monday, January 9, 2012, In : January 2012 

3 rounds:

10 high step ups
20 SB hamstring curls

Then:
Acsending ladders 1/2/3.......10 reps of:
Squats 
SB roll outs

Then:
Descending ladder 10/9/8....1

Squats
SB jacknives

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"Instant access"

Posted by Lizelle Pool on Thursday, January 5, 2012, In : January 2012 
1 squat/1 goblet squat (all the way down to the floor)
2 squats/2 goblet squats
3 squats/3 goblet squats

Do this sequence until you reach 20 of each.

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"New Year"

Posted by Lizelle Pool on Tuesday, January 3, 2012, In : January 2012 
Tabatas - 20 seconds on/10 seconds off for 8 rounds

Jumping lunges
Push ups
Bodyweight jumping squats
Burpees
Complete one exercise before moving on to the next

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