Browsing Archive: January, 2013

"Time"

Posted by Lizelle Pool on Wednesday, January 30, 2013, In : January 2013 
Easy day workout or rest day!

Foam rolling and dynamic stretching - 10 minutes

3 Rounds of:

10 Spiderman push ups
10 Stationary lunges each leg
10 Wide grip push ups
10 Body weight squats
15 TRX rows
10 Hindu push ups

Then:

Set your timer for 15 minutes and work on your dead lift technique.
Do sets of 5 and rest as needed. 


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It's gonna be fun"

Posted by Lizelle Pool on Tuesday, January 29, 2013, In : January 2013 
The running continues today:

4 Rounds of:

200m run
20 Single arm KB swings - each arm
15 Goblet squats
 

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"Follow me"

Posted by Lizelle Pool on Monday, January 28, 2013, In : January 2013 
2 - 3 Rounds of:

50 Slamballs
200 mountain climbers
400m run
30 Russian twists
10 Single arm Clean and Press - each arm
45 Second plank
400m run
15 BB upright rows
10 Suitcase deadlifts - each leg
10 Jumping lunges - each leg
15 BB bent over rows
400m run
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"At the same time"

Posted by Lizelle Pool on Saturday, January 26, 2013, In : January 2013 
Nice little rowing and Kettlebell workout today:

4 Rounds of:

500m rowing
30 KB swings
20 Goblet squats
10 Reverse lunges each leg.

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"Methodical"

Posted by Lizelle Pool on Thursday, January 24, 2013, In : January 2013 
After a nice session yesterday, it is balls to the wall again today. Do you have the energy?

10 Sandbag staggered stance squat and press
10 Sandbag shouldering - each side
25 KB swings
10 KB cleans - each side
10 KB racked alternating reverse lunges
x 6

"Rapid Finish"

AMRAP in 5 minutes:

Sandbag burpee + clean + press

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"True freshness"

Posted by Lizelle Pool on Wednesday, January 23, 2013, In : January 2013 
10 Minutes of foam rolling

3 Rounds of:

10 Push ups
10 TRX y-flies
10 Reverse lunges
10 Squat jumps

Then:

15 minutes of continuous turkish get ups.
Do one each side and rest as possible. 


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"You are not dead"

Posted by Lizelle Pool on Tuesday, January 22, 2013, In : January 2013 
5 Rounds of this TRX beauty!

10 TRX rows
10 TRX push ups
10 TRX bicep curls
10 TRX tricep extensions
10 TRX W-flies
10 TRX reverse lunges
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"Former and broke"

Posted by Lizelle Pool on Monday, January 21, 2013, In : January 2013 
RIght, for today, you are going to do one basic move, followed by different moves and it looks like this.

10 Reps of each please.

Swings
Goblet squats
Swings
Reverse lunges
Swings
Cleans
Swings
Presses
Swings
Clean and press
Swings
Snatches
Swings

Repeat this 3 times!

Enjoy!


 

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"Excuse me fellas"

Posted by Lizelle Pool on Friday, January 18, 2013, In : January 2013 
5 - 6 Rounds of:
40 seconds of work 20 seconds of rest
Rest 1 minute between rounds

Sandbag deadlifts
KB swings
Step ups
TRX rows

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"Globes"

Posted by Lizelle Pool on Thursday, January 17, 2013, In : January 2013 
1.4km run

Then:

10 Sandbag clean and press
10 Sandbag rotational lunges
25 KB swings
10 Sandbag overhead press

x5

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"W6M"

Posted by Lizelle Pool on Wednesday, January 16, 2013, In : January 2013 
Yeah, the tittle really means nothing, just some gibberish, anyway, Wednesdays are traditionally an easy day if you do a  hard Monday and Tuesday.

10 minutes cycling

Then 2 Rounds of:

10 Push ups
10 BW squats
10 Hindu push ups
10 Reverse lunges each leg
10 TRX rows
10 Step ups each leg

Then:

Set your timer for 10 minutes and practice a move that you struggle with - like Turkish Get ups?  
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"The question"

Posted by Lizelle Pool on Tuesday, January 15, 2013, In : January 2013 
5 Rounds of:

25 Sandbag cleans
20 TRX squat and pulls
12 Push ups
25 Sandbag deadlifts
20 KB swings

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"Dragon's den"

Posted by Lizelle Pool on Monday, January 14, 2013, In : January 2013 
4 Rounds of 20 reps each:

BW squats
TRX rows
Knees to chest
T-Stands

Then:

Run 400m as fast as you can
Rest 4 minutes
x3
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"Perfectly soaked"

Posted by Lizelle Pool on Friday, January 11, 2013, In : January 2013 
In celebration of Ronel's Burpee challenge:

300 Burpees for time!

Get on the bandwagon!

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"Tripping"

Posted by Lizelle Pool on Thursday, January 10, 2013, In : January 2013 
4 Rounds of:

15 BW squats
10 Stationary lunges - each leg
15 Stability ball DB press
10 DB upright rows

Then:

3 Rounds of:

15 TRX squats
10 TRX reverse lunges - each leg
10 Push ups
45 Second plank

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"Happy"

Posted by Lizelle Pool on Wednesday, January 9, 2013, In : January 2013 
5 Rounds of 10 reps each of:

High box toe taps
Plank with a step over
Step ups
Burpees

This is all the cardio you are going to need today!

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"Everyday fitness"

Posted by Lizelle Pool on Tuesday, January 8, 2013, In : January 2013 
5 Rounds of:

10 Burpees
10 Reverse lunges each leg
25 KB swings
10 KB clean and press - each arm
20 Goblet squats

"Rapid End"

As many rounds as possible in 4 minutes of:

5 Push ups
5 Squat jumps
3 Burpees

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"Spicey"

Posted by Lizelle Pool on Monday, January 7, 2013, In : January 2013 
45 Seconds of work/30 seconds of rest

TRX single leg squat (left/right)
TRX y-fly
TRX Pike
TRX row
Burpees

x5

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"Follow up"

Posted by Lizelle Pool on Friday, January 4, 2013, In : January 2013 
5 Rounds of:

7 Goblet squats
14 1 Arm KB swings (each arm)
14 Push ups
7 TRX rows

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"Wanted to"

Posted by Lizelle Pool on Thursday, January 3, 2013, In : January 2013 
5 Rounds of:

10 Decline push ups
10 Y-press
10 Bent over flies
10 Lateral raises
10 Jumping lunges - each leg
20 Body weight squats

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"New Year"

Posted by Lizelle Pool on Wednesday, January 2, 2013, In : January 2013 
21/18/15/12/9/6 Reps of:

Sumo deadlift with high pull
45 Second plank
Bent over row
45 Second wall sit
200m run

Continue reading ...
 
 

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