Showing category "January 2011" (Show all posts)

"Robot party"

Posted by Lizelle Pool on Monday, January 31, 2011, In : January 2011 
40 Seconds of work/ 20 seconds of rest
5 Rounds:

Weighted step ups left
Weighted step ups right
Floor DB press
Plank
Alternating shoulder press

1 minute rest between rounds
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"Boom Boom"

Posted by Lizelle Pool on Friday, January 28, 2011, In : January 2011 
TRX/Kettlebell/bodyweight fusion:

5 Rounds of:

10 TRX pulls
20 KB swings
5 Push ups
10 TRX Mountain Climbers
10 KB snatches
10 Jumping lunges
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"Desperate"

Posted by Lizelle Pool on Thursday, January 27, 2011, In : January 2011 
5 Rounds of:

400m Run
15 Bent over rows
15 Alternating shoulder press
10 Burpees
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"100"

Posted by Lizelle Pool on Wednesday, January 26, 2011, In : January 2011 
100 Push ups for time.

See how fast you can do 100 push ups - then run 1.6km
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"Comeback"

Posted by Lizelle Pool on Friday, January 21, 2011, In : January 2011 
4 Rounds of:

25 Wall balls
20 Dips
15 Push ups
10 Jumping lunges
5 Burpees

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"Smooth Ride"

Posted by Lizelle Pool on Thursday, January 20, 2011, In : January 2011 
1 x 5km Cycle - all out effort

Rest 3 Minute

1 x 2km Cycle - all out effort
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"Roll over"

Posted by Lizelle Pool on Wednesday, January 19, 2011, In : January 2011 
7 Rounds of:

8 Push ups
40 Second plank
12 Pull overs (on the floor)
10 1 Arm bent over rows
20 Kettlebell swings
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"Chilly bean 2"

Posted by Lizelle Pool on Tuesday, January 18, 2011, In : January 2011 
5 Minute skipping

Then:
3 Rounds of 15/10/10 reps:
Band lateral pulldowns
Stability ball push ups
Stationary lunges
1 Arm KB/DB row
Stability ball alternating shoulder press
Bulgarian split squats

End it off with a 10 minute interval run (1 minute hard/1 minute easy)
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"Classic"

Posted by Lizelle Pool on Monday, January 17, 2011, In : January 2011 
8 Rounds of:

10 Back squats
10 Shoulder press
10 Deadlifts


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"Monkey brain"

Posted by Lizelle Pool on Friday, January 14, 2011, In : January 2011 

7 Rounds of:
200m Row
10 Wall balls
10 Jumping lunges
10 Burpees


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"Doorstopper"

Posted by Lizelle Pool on Thursday, January 13, 2011, In : January 2011 
10 x 100m sprints
30 Seconds rest between sprints

Then:
3 Rounds of:
10 Burpees
10 Dips
10 Push ups
10 Bent over rows
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"Pumpkin pie"

Posted by Lizelle Pool on Wednesday, January 12, 2011, In : January 2011 
Ladder Kettlebell swings:
5 Rounds of 10/20/30/40 2 handed KB swings, rest as needed between sets

Then:

7 Rounds of 7 reps each of:

Sumo deadlift with high pull

Thrusters
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"Sweet as Honey"

Posted by Lizelle Pool on Tuesday, January 11, 2011, In : January 2011 
Ladder workout: - Do exercise 1, then rest 30 seconds, then exercise 1 and 2, rest, then 1, 2 and 3 until you get to the last exercise, then you drop an exercise until you are left with only 1 again.
Do 10 Repetitions of each exercise.
Good luck and enjoy.

Plank
Plank/Push up
Plank/Push up/Russian twist
Plank/Push up/Russian twist/Supine pull up
Push up/Russain twist/Supine pull up
Russian twist/Supine pull up
Supine pull up
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"Fashion statement"

Posted by Lizelle Pool on Monday, January 10, 2011, In : January 2011 

3 Rounds of 1 minute on 15 seconds transition between exercises:

Goblet squats
Mountain climbers
1 Arm kettlebell swings
T- push ups
Reverse lunges (loaded)
Bent over rows
Stationary lunges (30 seconds each leg)
Renegade rows
Step ups (30 seconds each leg)
Thrusters


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"Missing link"

Posted by Lizelle Pool on Saturday, January 8, 2011, In : January 2011 
4 Rounds of:

20 Deadlifts
15 Push ups
10 Thrusters
5 Burpees
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"Juggernaut"

Posted by Lizelle Pool on Thursday, January 6, 2011, In : January 2011 
1 Minute rounds of:

Wall balls
Reverse lunges
Mountain Climbers

Rest 1 minute between rounds
Complete 5 rounds
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"Nail biting stuff"

Posted by Lizelle Pool on Wednesday, January 5, 2011, In : January 2011 

We carry on in the tabata style for this week.
Complete the whole tabata sequence for one exercise before moving on to the next.
20 seconds of work, 10 seconds of rest, 8 rounds.

DB incline bench press
Step ups (8 rounds left and 8 rounds right)
DB bent over rows
Plank

This will only take you 20 minutes to do!


Continue reading ...
 

"Iron eater"

Posted by Lizelle Pool on Tuesday, January 4, 2011, In : January 2011 

Try this quick kettlebell/tabata workout.
It works like this. Do every exercise in the alloted 20 seconds of work, rest 10 seconds and move to the next until you've finished all four exercises on both sides, that is one circuit, complete 5 circuits.

5 Rounds of:
20 seconds on/10 seconds off:

Kettlebell high pulls (left/right)
Kettlebell cleans (left/right)
Kettlebell snatches (left/right)
Kettlebell push press (left/right)


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"The hellbender workout"

Posted by Lizelle Pool on Monday, January 3, 2011, In : January 2011 
New Year's parties over and done with and you feel a bit sluggish and tired?
Try this one to rev you up!

3 Rounds of:

400m run
30 Kettlebell swings
10 Push ups
500m row
Continue reading ...
 
 

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