Browsing Archive: April, 2014

"Grownups"

Posted by Lizelle Pool on Wednesday, April 30, 2014, In : April 2014 
All the supersets below will follow the next rep range.

21/18/15/12/9/6/3 - Complete each superset before moving on to the next:

Push ups
KB swings

Band bent over rows
KB swings

Stationary lunges - each side
KB swings

Band upright rows
KB swings
Continue reading ...
 

"Win the contest"

Posted by Lizelle Pool on Tuesday, April 29, 2014, In : April 2014 
Some running today:

3 Rounds of:

1 min run/1 min rest
2 mins run/2 mins rest
3 mins run/3 mins rest


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"Every day"

Posted by Lizelle Pool on Friday, April 25, 2014, In : April 2014 
Some deadlifts today.

10 Minutes 2 handed KB swings - 35 seconds of work and 25 seconds of rest

Then:

5 x 5 deadlifts
Make sure you do a proper warm up (we tend to forget to mention it and then we forget to do it)

Foam rolling and stretch afterwards.
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"Work it hard"

Posted by Lizelle Pool on Thursday, April 24, 2014, In : April 2014 
3km row

Then:

Ladder sandbag session: 
10/9/8/7/6/5/4/3/2/1 reps of:

Sandbag high pulls
Sandbag clean and press

Then:

5/6/7/8/9/10 reps of:
Single arm KB swings - each arm (alternating arms)

10/9/8/7/6/5/4/3/2/1 reps of:
Single arm KB swings - each arm (alternating arms)
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"Did you hear that?"

Posted by Lizelle Pool on Wednesday, April 23, 2014, In : April 2014 
Some supersets for you today!

#1:

10 BB bench press
10 Good mornings
x3

#2
10 DB seated bent over rows
10 RDL
x3

#3
15 Stability ball bridges
40 Second plank with hands on stability ball
x3

#4
10 Sandbag single leg RDL (L/R)
20 Mountain climbers - each leg
x3



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"This is wonderful"

Posted by Lizelle Pool on Tuesday, April 22, 2014, In : April 2014 
21/15/9 reps of:

TRX pulls
Burpees
400m run

Then:

21/15/9 reps of:

Walking lunges
Mountain climbers
400m run

21/15/9 reps of:

Push ups
Russian twists
400m run
Continue reading ...
 

"Love it is"

Posted by Lizelle Pool on Thursday, April 17, 2014, In : April 2014 
8 Sets of 5 reps of:

Deadlifts

Then:

3 Rounds of:

12 Single arm Stability ball DB press - each arm
12 Single arm cross body DB cleans

Rest as little as possible for this super set.
Continue reading ...
 

"Kettlebell magic"

Posted by Lizelle Pool on Wednesday, April 16, 2014, In : April 2014 
Today is the best "cardio" and conditioning move in the world

12 TRX push ups
25 KB swings
12 KB deadlift
25 KB swings
x2

10 TRX rows
25 KB swings
40 Second plank
25 KB swings
x2

20 Step dips
25 KB swings
30 Second pilates hold
25 KB swings
x2

10 Single leg RDL (L/R)
25 KB swings
10 Reverse lunges (L/R)
25 KB swings
x2
Continue reading ...
 

"All in one go"

Posted by Lizelle Pool on Tuesday, April 15, 2014, In : April 2014 
3 Rounds of:

12 Sandbag cleans
40 Second plank
15 Stability ball roll outs

3 Rounds of:

12 Renegade rows
25 Stability ball hamstring curls
20 walking lunges - with sandbag shouldered (shoulder sandbag on different shoulder every 2 reps)

3 Rounds of:

12 Push ups
25 Sandbag bent over rows
12 Dips

Then:

35 seconds work/25 seconds rest:

Single arm KB swings x 10
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"An adventure"

Posted by Lizelle Pool on Monday, April 14, 2014, In : April 2014 
See your workouts as adventures, that will get you to do them and you will see more results.

1km row

then:

5 Rounds of:

12 TRX rows
15 KB swings

500m row

Then:

5 Rounds of:

10 Step ups - left
10 Step ups - right
15 KB swings

500m row

Then:

5 Rounds of:

10 Modified renegade rows (L/R)
10 Single arm KB swings (L/R)



Continue reading ...
 

"This is for you"

Posted by Lizelle Pool on Friday, April 11, 2014, In : April 2014 
4 Rounds of:

8 BB cleans
12 DB floor press

4 Rounds of:

10 RDL with high pull
8 DB one arm rows

4 Rounds of:

8 Power hang cleans
6 Single leg sit down squats (Modified pistol practice) 
Continue reading ...
 

"Work your roar"

Posted by Lizelle Pool on Thursday, April 10, 2014, In : April 2014 
High intensity fat burning workout today:

40 seconds of work. 10 seconds of transition:

Pike push ups
Sandbag bent over rows
Skip
x2

Sandbag rotational alternating lunge
TRX push ups
Skip
x2

Step ups left
Step ups right
Skip
x2

Single arm KB row left
Single arm KB row right
Skip
x2

RDL
Plank
Skip
x2

Wall sit
Slamballs
Skip
x2
Continue reading ...
 

" A little bit..."

Posted by Lizelle Pool on Wednesday, April 9, 2014, In : April 2014 
3 Rounds each of the following combinations:

12 Stability ball DB press
12 Stability ball single leg curl
15 KB swings

6 Half kneeling shoulder press - each side
15 KB swings

10 Sandbag shouldered stationary lunges
15 KB swings

10 Inverted rows
15 KB swings



Continue reading ...
 

"Find your groove"

Posted by Lizelle Pool on Tuesday, April 8, 2014, In : April 2014 
Barbell work and a nasty little finisher

1 Clean + 1 press
1 Clean + 2 press
1 Clean + 3 press
1 Clean + 4 press
1 Clean + 3 press
1 Clean + 2 press
1 Clean + 1 press

Then:

5/5/5/5/5

RDL


"Rapid End"

5 Minutes as many reps as possible of manmakers

A manmaker has 2 DB's in your hand, start in a standing position, Go down in a push up position (start of a burpee) do one renegade row each arm, do one push up, stand up, clean the DB's, and press the DB's overhead, that is one rep. Enjoy!
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"Hup, Hup, Hup"

Posted by Lizelle Pool on Monday, April 7, 2014, In : April 2014 
4 Rounds each of the following combinations:

6 Sandbag snatches
20 KB swings

20 KB bridges
20 KB swings

15 Push ups
20 KB swings

10 Inverted rows
20 KB swings
Continue reading ...
 

"Smashing"

Posted by Lizelle Pool on Friday, April 4, 2014, In : April 2014 
4 Rounds of:

10 TRX rows
10 TRX push ups
10 Goblet squats
10 KB racked walking lunges - each leg

Then:

5 Rounds of:

10 Push ups
10 KB swings
Continue reading ...
 

"Not so easy to forget"

Posted by Lizelle Pool on Thursday, April 3, 2014, In : April 2014 
35 seconds of work/10 seconds of transition

Run through these exercises in the order they are listed and skip between every exercise

2 Handed KB swings
Single arm KB swing - left
Single arm KB swing - right
Alternating KB swings
KB clean - left
KB clean - right
KB press - left
KB press - right
KB snatch - left
KB snatch - right
KB floor press - left
KB floor press - right
Plank
Bridges


Continue reading ...
 

"Chilly peppers"

Posted by Lizelle Pool on Wednesday, April 2, 2014, In : April 2014 
All ready for some heavy lifting today?

10/10/8/8/6/6/3/3

Deadlifts

BB cleans

Then:

3 Rounds of:

12 Renegade rows
15 KB swings
Continue reading ...
 

"Let's hurry up!"

Posted by Lizelle Pool on Tuesday, April 1, 2014, In : April 2014 
35 seconds of work/25 seconds recover x 10 - rowing

35 seconds of work/25 seconds rest x10 - alternating between skipping and KB swings

Then:

3 Rounds of:

15 Push ups
5 Goblet squats

3 Rounds of:

50 Skips
15 Decline push ups

3 Rounds of:

15 TRX pulls
15 Incline push ups
Continue reading ...
 
 

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