Showing category "July 2011" (Show all posts)

"Life's a beach"

Posted by Lizelle Pool on Thursday, July 28, 2011, In : July 2011 
5 Rounds of:

10 Deadlifts
10 Step ups (each leg)
10 Deep squats
20 Walking lunges
10 Jumping lunges
1 Minute plank

Enjoy the leg session today!
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"Rapid"

Posted by Lizelle Pool on Wednesday, July 27, 2011, In : July 2011 
6 x 200m run
1 Minute rest between intervals,

Then:
4 x 400m run
1:30 minute rest betweeen intervals
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"Darker"

Posted by Lizelle Pool on Tuesday, July 26, 2011, In : July 2011 
5 Rounds of:

30 Swings
1 Minute bosu plank
10 Windmills

Then:
5 Rounds of:
10 TRX push ups
10 TRX tricep extensions
10 TRX bicep curls
10 TRX pulls
30 Second bosu deadbug with KB
40 Alternating KB swings
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"Hard to the core"

Posted by Lizelle Pool on Monday, July 25, 2011, In : July 2011 
100 Swings
100 Skips

4 x 1 minute planks

4 Rounds of:

20 Alternating cleans
12 Modified renegade rows
10 Alternating reverse lunges

100 Skips
100 Swings
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"

Posted by Lizelle Pool on Friday, July 22, 2011, In : July 2011 
1 - 3 X 12 Windmills each side

2A - 5 Turkish get ups each side
2B - 50 Seocnd plank
x3

3A - 12 Bulgarian split squats
3B - 12 Stability ball jacknives
x3

4 - 100swings
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"Shivering"

Posted by Lizelle Pool on Thursday, July 21, 2011, In : July 2011 
7 Rounds of:

200m run
12 Sumo deadlift with high pull
15 Dips
10 Deep box squats
15 Hamstring snatch pulls
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"Cream puffs"

Posted by Lizelle Pool on Wednesday, July 20, 2011, In : July 2011 
45 Seconds of work/15 seconds of rest
2 Round of:

Swings left
Swings right
Step ups left
Step ups right
Cleans left
Cleans right
Burpees
Push press left
Push press right
Supine pull up/TRX row
Snatch left
Snatch right
Stability ball roll out
Lunge left
Lunge right
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"Trolls are sissies"

Posted by Lizelle Pool on Tuesday, July 19, 2011, In : July 2011 
3 Rounds of:
5 Box jumps
7 Decline push ups
10 Step ups

3 Rounds of:
10 Squats
15 Dips

3 Rounds of:
10 Pistols (each leg)

100 Swings
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"Trigger point"

Posted by Lizelle Pool on Monday, July 18, 2011, In : July 2011 
3 Rounds of:
1A Bulgarian split squats x 15
1B TRX pull x15

3 Rounds of:
2A Glide burpees x 15
2B Glide mountain climbers x 15

3 Rounds of:
3A TRX squat + pull combo x 15
3B Dips x 15

3 Rounds of:
4A Pistols x 10 each leg
4B Hand plank x 40 seconds
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"Global"

Posted by Lizelle Pool on Thursday, July 14, 2011, In : July 2011 

25 Deadlifts
5 Pike push ups
10 KB cleans
20 Deadlifts
10 Pike push ups
10 KB cleans
15 Deadlifts
15 Pike push ups
10 KB cleans
10 Deadlifts
20 Pike push ups
10 KB cleans
5 Deadlifts
25 Pike push ups
10 KB cleans


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"The running bunny"

Posted by Lizelle Pool on Wednesday, July 13, 2011, In : July 2011 
5 x 400m run.
Rest 90 seconds between intervals.
All out effort.

Then:
As many rounds as you can in 10 minutes:
6 Push ups
10 TRX pulls
10 Box jumps
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"VO2max"

Posted by Lizelle Pool on Tuesday, July 12, 2011, In : July 2011 
This is a favourite kettlebell workout amongst the kettlebell crowds.
If you are pressed for time, this will work you to the bone.
Make sure you warm up properly before you start the workout.

20 Minute snatches.
15 seconds work, 15 seconds rest for the full 20 minutes.\

Enjoy!
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"Holy cow"

Posted by Lizelle Pool on Monday, July 11, 2011, In : July 2011 
5 Rounds 30 seconds on/30 seconds off:
Squat and press

5 Rounds 30 seconds on/30 seconds off:
Reverse lunges with bicep curls

5 Rounds 30 seconds on/30 seconds off:
Double clean and press

5 Rounds 30 seconds on/30 seconds off:
T-stands

5 Rounds 30 seconds on/30 seconds off:
Swings
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"Layers"

Posted by Lizelle Pool on Thursday, July 7, 2011, In : July 2011 

Round 1:

1 Arm kettlebell swings - 30/30/30 - 5 rounds of this
Thus, 30 seconds left/30 seconds right/30 seconds rest.

Round 2:
A1 - Clean and press (30 seconds each arm)
A2 - Sqauts (30 seconds)
Do 3 rounds of this
Rest 1 minute between rounds

B1 - KB high pulls (30 seconds each arm)
B2 - Plank (30 seconds)
Do 3 rounds of this
Rest 1 minute between rounds

C1 - Push ups (30 seconds)
C2 - TRX rows (30 seconds)
Do 3 rounds of this
Rest 1 minute between rounds


Continue reading ...
 

"Elegant and dangerous"

Posted by Lizelle Pool on Wednesday, July 6, 2011, In : July 2011 
Kick your fitness levels up a gear with this one today!

Round 1:
Do as many rounds as possible in 15 minutes of:
50 Skips
20 KB swings
5 Push ups

Then:

Round 2:

Cycle:
3 x 1km, then 2km and lastly 3km
Rest 2 minutes between each interval.
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"Rest assured"

Posted by Lizelle Pool on Tuesday, July 5, 2011, In : July 2011 
5 Minutes of kettlebell swings - any variation or a combination of variations.

Then:

10 Push ups
20 TRX pulls
25 SB hamstring curls
30 SB roll outs
35 Second plank
40 KB swings
45 Mountain climbers
50 Skips
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"Monday blues"

Posted by Lizelle Pool on Monday, July 4, 2011, In : July 2011 
1 km run

Then:
21/18/15/12/9
Burpees
Thrusters
Box jumps

Then:
9/12/15/18/21
Mountain climbers
Dips
Kettlebell swings

1km run
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"Run baby run"

Posted by Lizelle Pool on Friday, July 1, 2011, In : July 2011 
20 Minute all out effort run!

Enjoy
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