Browsing Archive: February, 2013

"Mix it up"

Posted by Lizelle Pool on Thursday, February 28, 2013, In : February 2013 
3 Rounds of:

2 mins rowing
5 TRX pistols - each leg
5 Sumo squats
5 Step ups 
Foam rolling

5 Rounds of 5 reps each:

Front squats

5 Rounds of:

8 Walking lunges - each leg
10 Box jumps

4 Rounds of:

10 Surrenders - each leg
10 RDL
45 Second plank

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"Lost and found"

Posted by Lizelle Pool on Wednesday, February 27, 2013, In : February 2013 
Easy or off day today. Your choice, how hard did you push the previous two days? Do you need a little break or just need to step back a bit. 

Here's your workout:

10 minutes easy cycling

Then:

Joint mobility and foam rolling

2 Rounds of:

12 Hindu push ups
12 TRX rows
12 TRX squats
12 TRX push ups
12 Reverse lunges each leg
12 Step ups
45 second plank

Set timer for 15 minutes and do kettlebell swings/cleans/snatches/presses and clean and press for 12 reps each.
Rest as needed.
Make sure the weight is not too...
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"Pickle"

Posted by Lizelle Pool on Tuesday, February 26, 2013, In : February 2013 
10 Rounds of:

20 DB squats
20 Mountain climbers
15 TRX rows
10 Push ups

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"Home made"

Posted by Lizelle Pool on Monday, February 25, 2013, In : February 2013 
3 - 4 Rounds of:

15 TRX Atomic push ups (ft in TRX, do push up and bring knees to chest)
15 Hindu push ups
15 TRX W 
15 TRX squat jumps

Have fun with the push up and shoulder variations for a killer chest workout without the bench press

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"Sounds lovely"

Posted by Lizelle Pool on Friday, February 22, 2013, In : February 2013 
Some sprints today!!! Yeah.

4 x broad jumps (jump with both legs, as far as you can) straight into a 20m sprint

rest 30 seconds between exercises

Then:

5 x 100m sprints - Rest between 30 - 60 seconds between sprints

Then:

As many rounds as possible in 10 minutes of:

12 Double KB bent over rows
15 Prisoner squats
12 TRX rows
12 Bulgarian split squats - each leg
 
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"Gutsy"

Posted by Lizelle Pool on Thursday, February 21, 2013, In : February 2013 
You only need a dumbbell for today's workout, no excuses!

50 Seconds of work/10 seconds of rest.
If it is a one sided exercise, swap to the other side halfway in.

1 Arm, single leg RDL
Uneven push up - 1 hand on floor, 1 hand on DB
Goblet squat
Bent over row
1/2 TGU - only up till elbow
1 Arm, single leg RDL - DB in other hand
Wide push ups - 1 hand on floor, 1 hand on DB
Wide stance goblet squat
Uneven bent over rows
1/2 TGU - up until hand

Go rock this workout!

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"Impossible"

Posted by Lizelle Pool on Wednesday, February 20, 2013, In : February 2013 
Traditional "Back off" day today.

So if your body is feeling the workouts of Monday and Tuesday, then take the day off or do some low impact walking or cycling for 30 - 45 minutes. If you feel up for it then do the following:

Warm-up:

Joint mobility
 
2 Rounds of:
 
10 BW squats
10 Push ups
10 Reverse lunges - each leg
10 Hindu push ups
10 TRX rows
10 TRX pikes

Exercise practice:

Set your timer for 10 minutes and practice turkish get ups, alternating hands every time.
 

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"Looks good"

Posted by Lizelle Pool on Tuesday, February 19, 2013, In : February 2013 
Yesterday we pumped unconventional cardio. Today some good old strength with a cheeky "Rapid End" finisher.

Remember, you need to warm up properly and your warm up sets are not part of your working sets. 
Do about 2 - 3 warm up sets with light weights after your joint mobility and bodyweight warm up sequence.

5 Sets of 5 reps each of front squats

Rest enough between these sets, you really want to up the weight every set and back off when you feel it gets too heavy, for example:

Set 1: 25kg
Set 2: 3...
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"On a mission"

Posted by Lizelle Pool on Monday, February 18, 2013, In : February 2013 
10 rounds of:

10 burpees
10 wall balls
10 push ups

monday metabolic mayhem, just go and do it!

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"Judges Table"

Posted by Lizelle Pool on Monday, February 11, 2013, In : February 2013 
3 Rounds:

200m run
50 Wall balls
250m row
25 wall balls

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"Style"

Posted by Lizelle Pool on Friday, February 8, 2013, In : February 2013 
Total body circuit for today.

10 Deadlifts
20 TRX rows
10 DB lunges (each leg)
15 box jumps
15 TRX push ups
10 KB clean and press (each side)
20 Slamballs
1 minute diagonal wood chops each side
20 Mountain climbers each leg

x2

Nice little bad ass workout

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"Perched inside"

Posted by Lizelle Pool on Thursday, February 7, 2013, In : February 2013 
7 Rounds of:

7 Deadlifts
20m sprints

Then:

5 Rounds of:

50 Skips
5 Burpees
10 Push ups
15 TRX rows

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"Still moving"

Posted by Lizelle Pool on Wednesday, February 6, 2013, In : January 2013 
Recovery workout day today:

Make sure you do your joint mobility and foam rolling exercises for the first 10 - 15 minutes of your workout.

Now you can move on to your workout.

3 Rounds of:

10 TRX Push ups
10 TRX Sprinter's start
10 TRX rows
10 Wall sits
10 TRX tricep extensions
10 TRX bicep curls
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"As a team"

Posted by Lizelle Pool on Tuesday, February 5, 2013, In : February 2013 
After all the planks yesterday, some running and rowing today.

4 Rounds of:

250m row
400m run
15 Push ups
20 Wall balls
20 Jumping lunges

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"Pitched up"

Posted by Lizelle Pool on Monday, February 4, 2013, In : February 2013 
Although we don't always mention it, it is very important to do your 10 - 15 minutes joint mobility and foam rolling before your workout. Make sure you get it done!

3 Rounds of:

15 2 Handed swings
30 second plank
15 Left swings
30 Second plank
15 Right swings
30 Seconds plank
15 Push ups
30 Second plank
15 Goblet squats
30 Second plank
15 TRX rows
30 Second plank
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"Serious anger"

Posted by Lizelle Pool on Friday, February 1, 2013, In : February 2013 
3 Rounds of:

500m row
25 wall balls
20 squats
15 push ups
10 pike push ups
5 pull ups

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