Showing category "August 2013" (Show all posts)

"There's history here"

Posted by Lizelle Pool on Friday, August 30, 2013, In : August 2013 
5 Minutes of skipping - This is basically skipping practice so go out and practice.

Then:

3 Rounds of:

25 Squats
25 Push ups
25 Stationary lunges - left
25 Stationary lunges - right
25 Single arm bent over rows - left
25 Single arm bent over rows - right
25 Box jumps 
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"Go Go Go"

Posted by Lizelle Pool on Thursday, August 29, 2013, In : August 2013 
Tabata madness today, this is quick but very brutal

20 Seconds of work, 10 seconds of rest, 8 rounds and then move on to the next exercise.
Rest 1 minute between tabatas

BB chest press
Glide alternating reverse lunges
BB bent over row
Squats
BB hanging cleans
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"De-stressing"

Posted by Lizelle Pool on Wednesday, August 28, 2013, In : August 2013 
10 Minutes of turkish get ups, switching sides every time.

Then:

300m row
12 Dips
12 Reverse lunges - left
12 Reverse lunges - right
12 TRX shoulder pulls
x4
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"Morality clause"

Posted by Lizelle Pool on Tuesday, August 27, 2013, In : August 2013 
3km row

Then:

3 Rounds of:

15 Burpees
15 Push ups
15 Squats
15 Bent over rows
15 Squat jumps

x2
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"Drive you crazy"

Posted by Lizelle Pool on Monday, August 26, 2013, In : August 2013 
10 Rounds of:

10 Squats
10 Burpees
10 Jumping lunges
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"Soft and silky"

Posted by Lizelle Pool on Thursday, August 15, 2013, In : August 2013 
7 rounds of:

12 reverse lunges - each leg
12 dips
12 push ups
12 trx pulls
12 t-stand push ups
12 squat jumps
Continue reading ...
 

"Sure we are"

Posted by Lizelle Pool on Tuesday, August 13, 2013, In : August 2013 
For 20 minutes, on the minute, every 2 minutes:

5 burpees
10 push ups
15 bodyweight squats
20 mountain climbers
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"Ready to serve"

Posted by Lizelle Pool on Monday, August 12, 2013, In : August 2013 
6 rounds of 40 seconds of work/15 seconds of rest of:

trx push ups
trx rows
step ups - left
step ups - right
Plank
t-stands
band deadlifts
band upright rows
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"Raisins"

Posted by Lizelle Pool on Thursday, August 8, 2013, In : August 2013 
5 Rounds of 40 seconds of work/10 seconds of rest of:

1 Arm KB swings left
1 Arm KB swings right
Step ups left
Step ups right
TRX tricep extensions
TRX bicep curls
Wall balls
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"Here and now"

Posted by Lizelle Pool on Wednesday, August 7, 2013, In : August 2013 
This one is perfect for when you are really pressed for time.

Set your timer for 20 minutes and do ladders of clean and press

1 rep each side
2 reps each side
3 reps each side
4 reps each side
5 reps each side

Start at 1 again and go up the ladder until your 20  minutes are up.
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"Mess with me"

Posted by Lizelle Pool on Tuesday, August 6, 2013, In : August 2013 
5 Rounds of 40 seconds of work/20 seconds of rest of:

DB press
DB deadlift
DB snatch - left
DB snatch - right
DB bulgarian split squat - left
DB bulgarian split squat - right
DB bent over rows
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"This is crazy"

Posted by Lizelle Pool on Monday, August 5, 2013, In : August 2013 
1.5km row

Then:

8 Rounds of:

12 Burpees
10 Push ups
8 Sumo squats
6 Double KB high pulls
4 Squat jumps
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"Yeah"

Posted by Lizelle Pool on Friday, August 2, 2013, In : August 2013 
10 Rounds of 35 seconds on/25 seconds off of:

Skipping

then:

5 Rounds of 45 seconds of work/15 seconds off of:

KB swings
Russian twists
Plank
T-Stands
KB deadlifts
x2

Repeat the whole thing!
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"Keep cracking on"

Posted by Lizelle Pool on Thursday, August 1, 2013, In : August 2013 
45 Seconds of work/15 seconds of rest of:

BB bent over rows
Burpees
x5

45 Seconds of work/15 seconds of rest of:

Front loaded alternating front lunges
Overhead plate static hold
x5

45 Seconds of work/15 seconds of rest of:

DB deadlift with high pull
Floor touch alternating lateral lunges
Continue reading ...
 
 

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