Browsing Archive: May, 2012

15 Days - day 14

Posted by Lizelle Pool on Sunday, May 27, 2012, In : May 2012 
Warm-up jog 5:00
stretch well
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15 Days - day 13

Posted by Lizelle Pool on Sunday, May 27, 2012, In : May 2012 

Swim or elliptical glide or both 20:00 of either or both

no pushups / situps


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15 Days - day 12

Posted by Lizelle Pool on Friday, May 25, 2012, In : May 2012 

Repeat 2 times
800m run at goal pace - rest 2 min

Run 1.5 mile run timed

no pushups / situps


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15 Days - day 11

Posted by Lizelle Pool on Thursday, May 24, 2012, In : May 2012 

Pushup test 1 or 2 minutes
Situp test 1 or 2 minutes

Bike Pyramid:
Manual mode level 2,4,6
Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long


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15 Days - day 10

Posted by Lizelle Pool on Wednesday, May 23, 2012, In : May 2012 

Warmup Jog 5:00
400m at goal pace
800 at goal pace
1.2km at goal pace
1.6km at goal pace
2.4km run

Do 100 pushups and 100 situps total throughout the day


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15 Days - day 9

Posted by Lizelle Pool on Tuesday, May 22, 2012, In : May 2012 

Repeat 2-4 times
bike or run - 2 minutes fast
squats - 20
lunges 10/leg
pushups - max reps
situps - 40-50 in 1 minute

Bike Pyramid:
Manual mode level 2,4,6
Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long


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15 Days - day 8

Posted by Lizelle Pool on Monday, May 21, 2012, In : May 2012 

5km at close to goal pace as possible

Do 100 pushups and 100 situps total throughout the day


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15 Days - day 7

Posted by Lizelle Pool on Monday, May 21, 2012, In : May 2012 

100-150 pushups and situps in as few sets as possible - no rest

Repeat 4 times
Run 400m run @ full speed – rest 2 minutes

Run 2.4 - 3.5km run timed


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15 Days - day 6

Posted by Lizelle Pool on Monday, May 21, 2012, In : May 2012 
2.4 km run warmup

Repeat 3-5 times
400m run
squats - 20
lunges - 10/leg

Do 100 pushups and 100 situps total throughout the day


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15 Days - day 5

Posted by Lizelle Pool on Friday, May 18, 2012, In : May 2012 

Repeat 4 times
Max Pushups
Pace Situps 15-20 in 30 seconds

Warmup Jog 5:00

400m at goal pace
800m at goal pace
1.2km at goal pace
1.6km at goal pace
stretch / rest 2 min in between each set...


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15 Days - day 4

Posted by Lizelle Pool on Thursday, May 17, 2012, In : May 2012 

Warm-up jog 10:00

Repeat 5 times
400m run at goal pace
squats - 20
Lunges - 10/leg

Do 100 pushups and 100 situps total throughout the day


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15 Days - day 3

Posted by Lizelle Pool on Wednesday, May 16, 2012, In : May 2012 

Repeat 3 times
Max pushups
Pace Situps 15-20 in 30 seconds

Repeat 2 times
1.5 mile at close to goal pace - rest 10 minutes in between


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15 Days - day 2

Posted by Lizelle Pool on Tuesday, May 15, 2012, In : May 2012 
400m easy run
5 minutes stretching

2.4km timed run

100 push ups
100 sit ups

The sit ups and push ups can be done throughout the day, staggered and and your own pace.
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15 days - day 1

Posted by Lizelle Pool on Monday, May 14, 2012, In : May 2012 

Repeat 3-4 times
Pushups max reps 1 min
Situps - 15-20 reps in 30 seconds

2.4km run warmup

Repeat 2-4 times
400m run at goal pace
squats - 20
lunges - 10/leg
situps - 20 in 30 seconds


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"Friday Challenge"

Posted by Lizelle Pool on Friday, May 11, 2012, In : May 2012 
Run 2km

5 Rounds of:

10 Push press
10 1 Leg box jumps (the box is fairly low make sure you concentrate when doing this and don't fall) - each leg

3 Rounds of:

15 Thrusters
15 Frog push ups
20 Russian twists
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"Olympic flame"

Posted by Lizelle Pool on Thursday, May 10, 2012, In : May 2012 
Today, the Olympic flame is going to be lit in Greece and we will gladly dedicate today's lovely little workout to all those athletes that is working so hard to compete at the Games.

Density block - It is simple, do 5 reps each of the following exercises and just keep on ticking over until 10 minutes is up!

Push ups
Box jumps
TRX pulls
Burpees
Lunges (each leg)

When done with that:

10 minute interval cycle - 1 minute hard, 1 minute easy

If you feel like a real burn - go back to the density block and ...
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"Like hell"

Posted by Lizelle Pool on Wednesday, May 9, 2012, In : May 2012 
So today it is time to get our behinds outside and do some sprints - and yes, please go do them outside, on a hill, preferably.

Find a hill, it doesn't matter how long the run is, but it must be on a hill.

Do a sprint up, and walk down, try and keep busy for at least 15 minutes.

That's all folks!
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"Six pack"

Posted by Lizelle Pool on Tuesday, May 8, 2012, In : May 2012 
15 seconds work/15 seconds rest x 15 of:

Skipping

Finisher:

30 seconds 2 handed kettlebell swing
30 seconds burpees
30 seconds rest
x4
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"Be back"

Posted by Lizelle Pool on Monday, May 7, 2012, In : May 2012 
In celebration of me being back from leave, here it is:
        
4 rounds of:

12 bodyweight squats
15 push ups
1 minute rest between circuits

4 rounds of 
12 bent over rows
8 clean and press
1 minute rest between circuits

4 rounds of :
30 seconds plank
15 mountain climbers each leg

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