Showing category "February 2013" (Show all posts)

"Marinated"

Posted by Lizelle Pool on Friday, March 8, 2013, In : February 2013 
3 Rounds of:

15 KB swings
8 See saw press - each side

As many rounds as possible in 5 mins of:

20 TRX rows
12 Walking lunges - each leg

3 Rounds of:

15 Push ups
15 KB high pulls

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"Big stir"

Posted by Lizelle Pool on Thursday, March 7, 2013, In : February 2013 
Let us get the juices flowing after an easy day yesterday.

Run 1km - all out effort.

Then:

4 Rounds of:

15 Push ups with feet in TRX
5 Sandbag shouldering - each side
30 Seconds band rows
12 Alternating TRX front raises
20 Sandbag bent over rows

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"Ice"

Posted by Lizelle Pool on Wednesday, March 6, 2013, In : February 2013 
Joint Mobility
Foam rolling

Run 3km

Stretch

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"Physical stamina"

Posted by Lizelle Pool on Tuesday, March 5, 2013, In : February 2013 
4 Rounds

400m run
25 Slamballs
45 Second wall sit
12 Bosu push ups
30 KB swings

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"Go out"

Posted by Lizelle Pool on Monday, March 4, 2013, In : February 2013 
Set markers 10 meters apart. These will serve as your stations.
You are going to have 4 stations, or otherwise, 2 markers 10 meters apart with 2 exercises per marker.

Your exercises are as follow.

Sandbag clean and press
Push ups
Sandbag zecher squats
DB bent over rows

You are going to do each exercise for 1 minute
You will Walking lunge to the next station before doing the next exercise for 1 minute
Rest 1 minute between rounds
Do 5 rounds.

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"Pilot"

Posted by Lizelle Pool on Friday, March 1, 2013, In : February 2013 
5 Rounds of:

6 Sandbag get ups
12 Burpees
20 TRX push ups
20 Goblet squats
20 TRX rows
12 Burpees
6 Sandbag get ups

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"Mix it up"

Posted by Lizelle Pool on Thursday, February 28, 2013, In : February 2013 
3 Rounds of:

2 mins rowing
5 TRX pistols - each leg
5 Sumo squats
5 Step ups 
Foam rolling

5 Rounds of 5 reps each:

Front squats

5 Rounds of:

8 Walking lunges - each leg
10 Box jumps

4 Rounds of:

10 Surrenders - each leg
10 RDL
45 Second plank

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"Lost and found"

Posted by Lizelle Pool on Wednesday, February 27, 2013, In : February 2013 
Easy or off day today. Your choice, how hard did you push the previous two days? Do you need a little break or just need to step back a bit. 

Here's your workout:

10 minutes easy cycling

Then:

Joint mobility and foam rolling

2 Rounds of:

12 Hindu push ups
12 TRX rows
12 TRX squats
12 TRX push ups
12 Reverse lunges each leg
12 Step ups
45 second plank

Set timer for 15 minutes and do kettlebell swings/cleans/snatches/presses and clean and press for 12 reps each.
Rest as needed.
Make sure the weight is not too...
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"Pickle"

Posted by Lizelle Pool on Tuesday, February 26, 2013, In : February 2013 
10 Rounds of:

20 DB squats
20 Mountain climbers
15 TRX rows
10 Push ups

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"Home made"

Posted by Lizelle Pool on Monday, February 25, 2013, In : February 2013 
3 - 4 Rounds of:

15 TRX Atomic push ups (ft in TRX, do push up and bring knees to chest)
15 Hindu push ups
15 TRX W 
15 TRX squat jumps

Have fun with the push up and shoulder variations for a killer chest workout without the bench press

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"Sounds lovely"

Posted by Lizelle Pool on Friday, February 22, 2013, In : February 2013 
Some sprints today!!! Yeah.

4 x broad jumps (jump with both legs, as far as you can) straight into a 20m sprint

rest 30 seconds between exercises

Then:

5 x 100m sprints - Rest between 30 - 60 seconds between sprints

Then:

As many rounds as possible in 10 minutes of:

12 Double KB bent over rows
15 Prisoner squats
12 TRX rows
12 Bulgarian split squats - each leg
 
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"Gutsy"

Posted by Lizelle Pool on Thursday, February 21, 2013, In : February 2013 
You only need a dumbbell for today's workout, no excuses!

50 Seconds of work/10 seconds of rest.
If it is a one sided exercise, swap to the other side halfway in.

1 Arm, single leg RDL
Uneven push up - 1 hand on floor, 1 hand on DB
Goblet squat
Bent over row
1/2 TGU - only up till elbow
1 Arm, single leg RDL - DB in other hand
Wide push ups - 1 hand on floor, 1 hand on DB
Wide stance goblet squat
Uneven bent over rows
1/2 TGU - up until hand

Go rock this workout!

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"Impossible"

Posted by Lizelle Pool on Wednesday, February 20, 2013, In : February 2013 
Traditional "Back off" day today.

So if your body is feeling the workouts of Monday and Tuesday, then take the day off or do some low impact walking or cycling for 30 - 45 minutes. If you feel up for it then do the following:

Warm-up:

Joint mobility
 
2 Rounds of:
 
10 BW squats
10 Push ups
10 Reverse lunges - each leg
10 Hindu push ups
10 TRX rows
10 TRX pikes

Exercise practice:

Set your timer for 10 minutes and practice turkish get ups, alternating hands every time.
 

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"Looks good"

Posted by Lizelle Pool on Tuesday, February 19, 2013, In : February 2013 
Yesterday we pumped unconventional cardio. Today some good old strength with a cheeky "Rapid End" finisher.

Remember, you need to warm up properly and your warm up sets are not part of your working sets. 
Do about 2 - 3 warm up sets with light weights after your joint mobility and bodyweight warm up sequence.

5 Sets of 5 reps each of front squats

Rest enough between these sets, you really want to up the weight every set and back off when you feel it gets too heavy, for example:

Set 1: 25kg
Set 2: 3...
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"On a mission"

Posted by Lizelle Pool on Monday, February 18, 2013, In : February 2013 
10 rounds of:

10 burpees
10 wall balls
10 push ups

monday metabolic mayhem, just go and do it!

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"Judges Table"

Posted by Lizelle Pool on Monday, February 11, 2013, In : February 2013 
3 Rounds:

200m run
50 Wall balls
250m row
25 wall balls

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"Style"

Posted by Lizelle Pool on Friday, February 8, 2013, In : February 2013 
Total body circuit for today.

10 Deadlifts
20 TRX rows
10 DB lunges (each leg)
15 box jumps
15 TRX push ups
10 KB clean and press (each side)
20 Slamballs
1 minute diagonal wood chops each side
20 Mountain climbers each leg

x2

Nice little bad ass workout

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"Perched inside"

Posted by Lizelle Pool on Thursday, February 7, 2013, In : February 2013 
7 Rounds of:

7 Deadlifts
20m sprints

Then:

5 Rounds of:

50 Skips
5 Burpees
10 Push ups
15 TRX rows

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"As a team"

Posted by Lizelle Pool on Tuesday, February 5, 2013, In : February 2013 
After all the planks yesterday, some running and rowing today.

4 Rounds of:

250m row
400m run
15 Push ups
20 Wall balls
20 Jumping lunges

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"Pitched up"

Posted by Lizelle Pool on Monday, February 4, 2013, In : February 2013 
Although we don't always mention it, it is very important to do your 10 - 15 minutes joint mobility and foam rolling before your workout. Make sure you get it done!

3 Rounds of:

15 2 Handed swings
30 second plank
15 Left swings
30 Second plank
15 Right swings
30 Seconds plank
15 Push ups
30 Second plank
15 Goblet squats
30 Second plank
15 TRX rows
30 Second plank
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"Serious anger"

Posted by Lizelle Pool on Friday, February 1, 2013, In : February 2013 
3 Rounds of:

500m row
25 wall balls
20 squats
15 push ups
10 pike push ups
5 pull ups

Continue reading ...
 
 

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