Showing category "June 2011" (Show all posts)

"KB mania"

Posted by Lizelle Pool on Thursday, June 30, 2011, In : June 2011 
5 Minutes of turkish get ups - one each side

Do the next series without resting:

5 Clean + squat + press
10 Clean + squat
15 Cleans

Rest 2 - 3 minutes between circuits
As as many rounds as possible with good form
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"Legs of death and then some more"

Posted by Lizelle Pool on Wednesday, June 29, 2011, In : June 2011 
For 5 minutes on the minute every minute - 20 TRX explosive squats

Then:
5 Rounds of deep box squats - Pyramids - 10 reps each

Then:
5 Rounds of deep box sqaut jumps - Pyramids - 10 reps each

Then:
5 Rounds of hamstring snatch - Pyramids - 10 reps each

Then:
3 Rounds of walking lunges - 10 reps each leg
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"Rock on, rock hard"

Posted by Lizelle Pool on Tuesday, June 28, 2011, In : June 2011 
10/20/30 reps of:

Burpees
1 Arm kettlebell swings
Squats
Jumping lunges
Thrusters
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"Music to my ears"

Posted by Lizelle Pool on Monday, June 27, 2011, In : June 2011 

4 Rounds of:

15 Rocca press
10 Prone angels
15 Bent over one arm rows (left/right)
10 TRX rows
20 Push ups
20 Box jumps


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"Easy as pie"

Posted by Lizelle Pool on Thursday, June 23, 2011, In : June 2011 
5 Rounds of:

400m Run
500m Row
25 Wall balls
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"King of my castle"

Posted by Lizelle Pool on Wednesday, June 22, 2011, In : June 2011 
Alright then, it is time for some sweaty stuff again today.

5 Minutes of 2 handed swings - try the 12 or 16 kg kettlebell for this and see how many reps you can rack up.

Then:
10,9,8,7,6,5,4,3,2,1 reps of:
Burpees
Box jumps
Squats
Push ups
Shoulder press
Continue reading ...
 

"Famous"

Posted by Lizelle Pool on Tuesday, June 21, 2011, In : June 2011 
5 Rounds of:
10 Hanging clean and press
Max reps pull ups (or any pull variation)
10 Deadlifts
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"Normal"

Posted by Lizelle Pool on Monday, June 20, 2011, In : June 2011 
6 Rounds of:

25 seconds on/25 seconds off:

Rocca press
Reverse lunges
Push ups
Wall sit
TRX pulls
Mountain climbers
Continue reading ...
 

"Lounging around"

Posted by Lizelle Pool on Wednesday, June 15, 2011, In : June 2011 

After a big power workout yesterday, we shift our focus to and endurance workout for today.
Have fun!

800m Run
500m Row

Then:
10 Rounds of:
10 Push ups
15 Slamballs
20 Dips

Finish the workout off with:
500m Row
800m Run


Continue reading ...
 

"Power hour"

Posted by Lizelle Pool on Tuesday, June 14, 2011, In : June 2011 
5 Rounds of:

10 Cleans (with kettlebell, each arm)
8 TRX push ups
15 Stability ball roll outs
10 Box jumps
10 Military press

Then: (optional)

5 x 2km all out effort cycle - 2 minutes rest between intervals
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"Up all night"

Posted by Lizelle Pool on Monday, June 13, 2011, In : June 2011 
10 Minute cycle/run/row - all out effort.

5 Rounds of:
10 TRX pulls
10 Push ups (different variation every round)
10 Rocca press
25 KB swings
20 Loaded reverse lunges
Continue reading ...
 

"Royal mess"

Posted by Lizelle Pool on Friday, June 10, 2011, In : June 2011 
For 20 Minutes, on the minute, every minute:

5 Thrusters
5 Reverse lunges (each leg)
5 Mountain climbers (each leg)
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"Super fast"

Posted by Lizelle Pool on Thursday, June 9, 2011, In : June 2011 
5 Rounds of:

400m run
20 Russian twists
25 Back extensions
25 Slamballs
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"Panda bear"

Posted by Lizelle Pool on Wednesday, June 8, 2011, In : June 2011 

Wednesday and we are making sure we are ticking all the boxes. Today is strength/power:

3 Deadlifts
1 Pull up
1 Turkish get up each side
5 Box jumps
5 Military press


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"Boost"

Posted by Lizelle Pool on Tuesday, June 7, 2011, In : June 2011 

After the fun bodyweight workout of yesterday, some little more push ups and a bit more cardio work in our workout.

As many rounds as possible in 20 minutes of:

15 KB swings
10 Push ups
15 Kettlebell swings
5 Goblet squats


Continue reading ...
 

"Basic"

Posted by Lizelle Pool on Monday, June 6, 2011, In : June 2011 
I am back from a week holiday and very lazy, but it is time to get back into the swing of things.
Today's workout is all about using and utlizing your body for the best workout.

5 Rounds of:

10 Push ups (vary the push up in every round, like close grip, diamond, wide, hindu, dive bomber...)
20 Jumping lunges
10 Pull ups/Jumping pull ups/any pull variation using a TRX, jungle gym or gymnastic rings)
20 Bodyweight squats
40 Second plank
30 Mountain climbers

Continue reading ...
 
 

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