Browsing Archive: March, 2014

"Killer"

Posted by Lizelle Pool on Monday, March 31, 2014, In : March 2014 
That is, Fat Killer, to you!

7 Rounds of:

15 Push ups (try a different variation every time)
5 Goblet squats

Then:

12 KB floor press
Farmers walk
x3

12 TRX rows
Farmers walk
x3
Continue reading ...
 

"Fun, fu, fun"

Posted by Lizelle Pool on Wednesday, March 26, 2014, In : March 2014 
4 Rounds each of the following combinations.
35 seconds of work and 10 seconds for transition for each combination.

#1:

Sandbag shouldering - left
Sandbag shouldering - right
TRX bicep curls
TRX tricep ext
Skip

#2:

Sandbag rotational lunge - left
Sandbag rotational lunge - right
KB swing - left
KB swing - right
Skip

#3:

Step ups - left
Step ups - right
Plank
Knees to chest
Skip
Continue reading ...
 

"Its fantastic"

Posted by Lizelle Pool on Tuesday, March 25, 2014, In : March 2014 
10/8/8/6/6/4/3 reps of:

Deadlifts

10/8/6/4 reps of:

BB cleans

Do 15 KB swings between each set

Then:
3 Rounds of:

5 Pull ups
15 Hip bridges with heavy weight
Continue reading ...
 

"Kick it up"

Posted by Lizelle Pool on Monday, March 24, 2014, In : March 2014 
Supersets today!

10 BB bench press
10 Step ups each leg
x3

10 DB bent over rows
10 Bulgarian split squats - each leg
x3

10 KB cleans - each arm
10 KB swings
x3


Continue reading ...
 

"Cause I said So"

Posted by Lizelle Pool on Friday, March 21, 2014, In : March 2014 
2 - 3 Rounds of:

60 Seconds jumping jacks
30 alt reverse lunges
30 Push ups
50 Mountain climbers
20 Body weight squats
60 Sec plank
10 Burpees
50 Running in place with high knees


Continue reading ...
 

"No danger here"

Posted by Lizelle Pool on Thursday, March 20, 2014, In : March 2014 
8 Rounds of:

10 Burpees
10 Goblet squats
10 Push ups

That is all!
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"Big fish"

Posted by Lizelle Pool on Wednesday, March 19, 2014, In : March 2014 
35 Seconds of work/10 sec of rest:

Frog push ups
Skips
TRX pulls
Skips
x2

Double KB cleans
Skips
Plank
Skips
x2

Double KB bent over rows
Skips
Glide reverse lunges
Skips
x2

Glide pikes
Skips
Mountain climbers
Skips
x2
Continue reading ...
 

"Get out"

Posted by Lizelle Pool on Tuesday, March 18, 2014, In : March 2014 
4 Rounds of:

10 Stationary lunges - loaded on one side - each leg
10 Single arm DB bent over rows - each arm

4 Rounds of:

10 Sandbag reverse lunges - each leg
10 Push ups

4 Rounds of:

10 Sandbag squats
10 Sandbag high pulls

4 Rounds of:

10 DB sumo squats
10 DB snatches - each arm
Continue reading ...
 

"I'm a giant"

Posted by Lizelle Pool on Monday, March 17, 2014, In : March 2014 
4 Rounds of:

12 Deadlifts
12 Push ups

4 Rounds of:

12 BB cleans
12 Push ups

4 Rounds of:

12 BB sumo deadlift with high pulls
12 Push ups
Continue reading ...
 

"Fat loss Friday"

Posted by Lizelle Pool on Friday, March 14, 2014, In : March 2014 
We all feel like losing some serious fat all the time, Fridays are the best to do so:

4 Rounds of:


30 sec work/30 sec rest of:

Push ups

KB swings

Mountain climbers

Single arm KB swings left

Burpees

Single arm KB swings right


Continue reading ...
 

"Star attraction"

Posted by Lizelle Pool on Thursday, March 13, 2014, In : March 2014 
4 Rounds of: each of the following 2 exercises, finish the 4 rounds before moving on to the next 2 exercises:

20 KB swings
20 Russian twists

20 KB swings
30 Sec plank

20 KB swings
10 single leg push ups

20 KB swings
12 Sandbag high pulls


Continue reading ...
 

"Lots and Lots of fun"

Posted by Lizelle Pool on Wednesday, March 12, 2014, In : March 2014 
Set your timer for 30 seconds work and 10 seconds rest for 45 rounds (this is just over 30 minutes of work so don't get a fright)

Skip between every exercise

  1. Push ups
  2. Skip
  3. TRX pulls
  4. Skip
  5. Pike push ups
  6. Skip
  7. Shoulder pulls on TRX
  8. Skip
  9. Sandbag cleans
  10. Skip
  11. Sandbag press
  12. Skip
  13. Sandbag clean and press
  14. Skip
  15. Sandbag high pulls
  16. Skip
  17. Reverse lunge left
  18. Skip
  19. Reverse lunge right
  20. Skip
  21. Step up left
  22. Skip
  23. Step up right
  24. Skip
  25. TRX pistol left
  26. Skip
  27. TRX pistol right
  28. Skip
  29. Sandbag clean and squat
  30. Skip
  31. Burpees
  32. Skip
  33. Mountain climbers
  34. Skip
  35. Plank
  36. Skip
  37. Russi...

Continue reading ...
 

"Knightly duties"

Posted by Lizelle Pool on Tuesday, March 11, 2014, In : March 2014 
10 minutes single hand KB swings - 35 seconds of work/25 seconds of rest

then:

3 Rounds of: 35 seconds work/25 seconds rest of:

BB bench press
1 Arm bent over rows - left
1 Arm bent over rows - right
Step ups - left
Step ups - right
Mountain climbers
Plank
Deadlifts
Clean and press - left
Clean and press - right
Continue reading ...
 

"Fair"

Posted by Lizelle Pool on Monday, March 10, 2014, In : March 2014 
Right, this one works as follow:

30 seconds of work, 10 seconds to transition (rest in other words)
Print this list out, it is a bit long.

Push ups
Skip
Reverse lunge left
KB swings
Reverse lunge right
Skip
Shoulder press left
KB swings
Shoulder press right
Skip
KB clean left
KB swings
KB clean right
Skip
Squats
KB swings

Repeat this one more time!
Continue reading ...
 

"Hockey Pockey"

Posted by Lizelle Pool on Friday, March 7, 2014, In : March 2014 
3 Rounds of:

500m row
20 Push ups
20 TRX pull ups

4 Rounds of:

10 Weighted on one side stationary lunges - left/right
10 Single leg push ups

3 Rounds of:

20 Walking lunges
20 KB swings
Continue reading ...
 

"Ride on"

Posted by Lizelle Pool on Thursday, March 6, 2014, In : March 2014 
You are going to work for 30 seconds and rest for 10 seconds

Every exercise is followed by skipping, So I am just going to list the exercises and you know you skip between each one.

Push ups
Goblet squats
Plank
Mountain climbers
Burpees
Reverse lunge - left
Reverse lunge - right
Superman push ups
Step ups - left
Step ups - right
x2
Continue reading ...
 

"Sky's the limit"

Posted by Lizelle Pool on Wednesday, March 5, 2014, In : March 2014 
8 Minutes as many rounds as possible of:

20 KB swings
10 Burpees

Then:

10 Minutes as many rounds as possible of:

5 Decline push ups
5 TRX rows
Continue reading ...
 

"Blow your horn"

Posted by Lizelle Pool on Tuesday, March 4, 2014, In : March 2014 
15 minutes of KB swings

35 seconds of work/25 seconds of rest

then:

100 push ups
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"Dynamic"

Posted by Lizelle Pool on Monday, March 3, 2014, In : March 2014 
10 Rounds of:

10 Deadlifts
12 Push ups

Then:

30 seconds of work/30 seconds of rest:

KB swings
x10
Continue reading ...
 
 

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