Showing category "July 2012" (Show all posts)

"Running wild"

Posted by Lizelle Pool on Wednesday, August 1, 2012, In : July 2012 
4 Rounds of:

200m run
25 Kettlebell swings
10 Step ups each leg
10 Box jumps
15 Push ups

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"Sandbag mayhem"

Posted by Lizelle Pool on Tuesday, July 31, 2012, In : July 2012 
This is an ultimate sandbag inspired workout, thanks guys!

 3 - 4 rounds each side:

30 seconds on/30 seconds off:

sandbag lateral lunge with reverse lunge and rotation
sandbag staggered stance squat with overhead press
sandbag pull throughs
sandbag offset grip bent over rows
2 handed kettlebell swings

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"beagle"

Posted by Lizelle Pool on Thursday, July 26, 2012, In : July 2012 
4 rounds of:

15 trx rows
15 sandbag deadlifts
15 kb swings

4 rounds of:

10 step ups
10 trx bicep curls
15 kb swings
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"Slow"

Posted by Lizelle Pool on Tuesday, July 24, 2012, In : July 2012 
6 Rounds of:

12 Alternating front raises
15 TRX rows
20 KB swings
12 upright rows
15 1 arm bent over rows
30 sec plank

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"Postman"

Posted by Lizelle Pool on Thursday, July 12, 2012, In : July 2012 

Two 15 minute blocks today:

Do as many circuits as you can of the following in the 15 minute block.

15 1 arm KB swings (L/R)
10 DB lying tricep extensions
10 DB renegade rows 200m run

Rest 2 - 3 minutes and do another 15 minute block of the following circuit.

10 Single leg deadlifts
10 Single leg bent over rows
10 Step ups


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"Lots of love"

Posted by Lizelle Pool on Wednesday, July 11, 2012, In : July 2012 
4 Rounds 30 seconds work/30 seconds rest:

Incline DB press
DB squat
TRX rows
Alternating reverse lunges
Seated bent over rows
Step ups
Alternating shoulder press
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"Convenience"

Posted by Lizelle Pool on Tuesday, July 10, 2012, In : July 2012 
3 mins of work/1 min of rest of:

10 Bulgarian split squats (L/R)
10 and press (L/R)
10 KB high pulls (L/R)
2 Handed swings for the remainder of the 3 mins
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"Its over"

Posted by Lizelle Pool on Monday, July 9, 2012, In : July 2012 
you are going to do 2 rounds of the following:

KB snatches L/R - 2 x 20 seconds each side
Running in place with high knees 2 x 20 seconds
Squat jumps 2 x 20 seconds
Mountain climbers 2 x 20 seconds
Alternating KB swings 2 x 20 seconds

Rest 10 seconds between every 20 second work interval

Then:
Choose any form of cardio, it can be KB swings, running, sprinting or whatever you prefer and do 10 minutes of high intensity interval training

Repeat the above circuit 2 more times and finish off with another 1...
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"Time off"

Posted by Lizelle Pool on Thursday, July 5, 2012, In : July 2012 
The previous couple of days were high volume days so today just kick it back a notch and calm the body down with this one.

10 Minutes easy cycle.

5 Minute mobility drills on the trx

5 Rounds of:

10 Sandbag drags
10 Sandbag bear hug squats
6 Single leg bent over rows - each leg.

This is not meant to kill you it is meant to help you recover, so have fun with it!
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"all of the lights"

Posted by Lizelle Pool on Wednesday, July 4, 2012, In : July 2012 
Density workout: do as many rounds as you can in the allowed time blocks.

Block 1: 20 minutes:

5 KB clean and press each arm
5 TRX pulls

Block 2: 10 minutes

15 1 arm KB high pulls
10 KB step ups each leg

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"Braised"

Posted by Lizelle Pool on Tuesday, July 3, 2012, In : July 2012 
Run like the wind Bullseye!

3 Rounds of 800m run.

Rest 2 minutes between intervals!

That is all!
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"The tone"

Posted by Lizelle Pool on Monday, July 2, 2012, In : July 2012 
10 Minutes interval cycling - 1 minute easy/1 minute hard

Then:

5 Rounds of 30 seconds of work/30 seconds of rest:

Side plank left
Side plank right
TRX push ups
Reverse lunges left
Reverse lunges right
TRX pulls
Squats
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