Showing category "April 2013" (Show all posts)

"Emotional"

Posted by Lizelle Pool on Friday, May 3, 2013, In : April 2013 
3 Rounds of: 40 seconds of work/20 seconds of rest

kb swings
push ups
alternating reverse lunges
kb cleans - left
kb cleans - right
squats
kb press - left
kb press - right
kb high pulls
jumping lunges

rest 1 - 2 minutes between rounds
 

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"Moderate"

Posted by Lizelle Pool on Thursday, May 2, 2013, In : April 2013 
20 seconds of work/10 seconds of rest - 8 rounds of:

all out effort cycling

Then:

7 Rounds of:

10 Deadlifts
10 Squat jumps

5 Rounds of:

12 bent over rows
10 Loaded front lunges

Then:
"Rapid End"

3 Rounds of:

5 Sandbag burpee clean + 5 press
10 TRX rows
15 KB swings

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"Better between us"

Posted by Lizelle Pool on Tuesday, April 30, 2013, In : April 2013 
2km row

Then:

5 Rounds of:

10 Sandbag burpee clean and press
12 KB sumo squats
12 single KB snatches each side
20 TRX sprinter's start
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"Executive"

Posted by Lizelle Pool on Friday, April 26, 2013, In : April 2013 
21/18/15/12/9/6/3 reps of:

trx lunges each leg
incline push ups
band high pulls
trx reverse flies
trx squats
band pull aparts

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"Get in the fight"

Posted by Lizelle Pool on Thursday, April 25, 2013, In : April 2013 
Tabata workout today.
20 seconds of work and 10 seconds of rest for 8 rounds

complete first exercise before you move on to the next exercise

band squats
trx push ups
trx rows
alternating front lunges
trx fallouts
band pull aparts

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"Really strange"

Posted by Lizelle Pool on Wednesday, April 24, 2013, In : April 2013 
15 band incline press
15 band high pulls
10 band stationary lunges each leg
x3

15 trx push ups
15 trx squats
15 band pull aparts
x3

25 kb swings
10 single leg rdl
20 mountain climbers each leg
x3

 

 
 

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"Torn up"

Posted by Lizelle Pool on Tuesday, April 23, 2013, In : April 2013 
15 band high pulls
15 band squats
x3

15 trx rows
15 band shoulder press
x3

15 trx push ups
15 band squats
x3

10 high box step ups
20 band rdl
x3

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"Recommended dose"

Posted by Lizelle Pool on Monday, April 22, 2013, In : April 2013 
5 rounds of

500m row
20 kb swings
15 kb high pulls
10 single leg bridges each side
30 second plank

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"The quick one"

Posted by Lizelle Pool on Friday, April 19, 2013, In : April 2013 
Like me, some of you don't have a lot of time doing a workout some days, yesterday was one of those for me, so I made do with the 10 minutes I could spare

As many rounds as possible in 10 minutes of:

15 Single arm KB swings left and right
8 KB snatches

Just run through this circuit with as little rest as possible.
Continue reading ...
 

"Innocent"

Posted by Lizelle Pool on Thursday, April 18, 2013, In : April 2013 
20 seconds work and 10 seconds rest x 8 rounds of:

TRX squat and pulls

Then:

4 Rounds of:

10 Double KB bent over rows
10 Double KB floor press
10 Stationary lunges
10 Single leg RDL
20 Mountain climbers - each leg

Then:

4 Rounds of:

10 Seesaw press
10 TRX tricep extentions
10 Double KB racked step ups

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"Heavy lifting"

Posted by Lizelle Pool on Monday, April 15, 2013, In : April 2013 
7 sets of 10 deadlifts
go heavier every set and rest as needed

3 sets of stiff leg deadlifts with high pulls
go heavier each set

last but not least a cheeky liitle trx superset:

10 trx bicep curls
10 trx tricep extensions
x3 no rest between supersets

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"Mixed bag"

Posted by Lizelle Pool on Friday, April 12, 2013, In : April 2013 
A fun kettlebell, sandbag and trx workout today

4 Rounds of:

25 2 Handed KB swings
12 TRX push ups
12 single leg stability ball hamstring curls
15 Sandbag cleans

4 Rounds of:

15 Single arm KB swings
5 Goblet squats

No rest between these two exercises, complete the 4 rounds as fast as possible

4 Rounds of:

30 Alternating KB swings
15 Mountain climbers each side
15 Sandbag bent over rows
15 TRX squat jumps
Continue reading ...
 

"Quick Tabata Thursday"

Posted by Lizelle Pool on Thursday, April 11, 2013, In : April 2013 
Tabata protocol is of course 20 seconds of work and 10 seconds of rest for 8 rounds.
Today's workout is all about tabata, finish your first exercise before moving on to the next until you worked through all the exercises.

BB chest press
Bulgarian split squats
Seated knees to chest
BB bent over row
Alternating reverse lunges
TRX fallouts
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"Sandbag Wednesday'

Posted by Lizelle Pool on Wednesday, April 10, 2013, In : April 2013 
I got this workout of the ultimate sandbag website as their April Challenge workout. I tried it yesterday and it absolutely smoked me, these guys are good.

As many rounds as possible in 30 minutes of:

10 Sandbag lateral lunge left with clean to lateral lunge right
10 Sandbag lateral lunge right with clean to lateral lunge left
12 Staggered squat to press - each side
12 Supine grip bent over row
15 Plank ups
15 Around the worlds

Have fun!

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"Superset Tuesday"

Posted by Lizelle Pool on Tuesday, April 9, 2013, In : April 2013 
10 TRX squat and pull
10 TRX sprinter's start
x5

25 KB swings
12 TRX supine fly
x5

10 TRX push ups
15 Burpees
x5
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"Winded"

Posted by Lizelle Pool on Monday, April 8, 2013, In : April 2013 
5km cycle, all out effort

5 Rounds of:

10 Deadlifts
10 Alternating front lunges - each leg
12 Upright rows

4 Rounds of:

10 Supine pull ups
10 Alternating DB press

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"Blue raspberry"

Posted by Lizelle Pool on Friday, April 5, 2013, In : April 2013 
4 Circuits of:

10 Decline push ups
10 Squats
10 TRX rows

3 Circuits of:

15 Jumping lunges
20 Slamballs
25 KB swings

Rapid End:

As many burpees as you can do in 4 minutes

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"Fearless warrior"

Posted by Lizelle Pool on Thursday, April 4, 2013, In : April 2013 
1000m row
50 kb swings
750m row
60 kb swings
500m row
70 kb swings
250m row
80 kb swings

then 

as many reps as possible in 4 minutes of:

step ups - swop every 5 reps

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"Brief"

Posted by Lizelle Pool on Wednesday, April 3, 2013, In : April 2013 
5 minutes rowing

Then:

10/10/10/8/8/6 reps of:
Military press

Then:

5 Rounds of:

15 Double KB swings
10 Double KB clean and press
10 TRX rows
10 TRX pulls
10 Stability ball roll outs

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"My duty"

Posted by Lizelle Pool on Monday, April 1, 2013, In : April 2013 
2 x Tabata cycling - 20 seconds on/10 seconds off x 8
Rest 1 minute between tabatas

Then:

5 Rounds of 10/10/8/8/5 reps of:

Deadlifts

Then:

5 x 5 of:

Double KB front squats
Sandbag clean and press

5/3/1 reps of:

Double KB seesaw press
Sandbag shoulder squats - switch each rep

3 Rounds of: 30 seconds work each of:

Double KB clean and press
Sandbag Front loaded squats

This is now April Fool's joke!
 

Continue reading ...
 
 

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