Showing category "June 2012" (Show all posts)

"Rapid Fire Friday"

Posted by Lizelle Pool on Friday, June 29, 2012, In : June 2012 
Let's cook the legs quick:

12 Front lunges - L/R
12 Alternating reverse lunges
12 Weighted jumping squats
12 Jumping lunges each leg

Spin all out effort for 3 minutes

Repeat leg circuit and spin for 10 minutes all out effort.

Then:
3 Rounds of:
15 Single arm floor presses
15 Pull overs
Max rep bent over rows - elbows out

Then finish up with 5 minutes of manmakers
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"Boom"

Posted by Lizelle Pool on Thursday, June 28, 2012, In : June 2012 

This one I "Stole" from Crossfit, thanks guys, you do have some really nice workouts sometimes.

5 Rounds:
400m run
15 box jumps
20 Kettlebell swings

I really enjoyed doing this one this morning!


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"Clean it up"

Posted by Lizelle Pool on Wednesday, June 27, 2012, In : June 2012 
Put 10 minutes on the clock and do the following for the full 10 minutes:

100 skips
30 2 handed kettlebell swings

Then:
4 Rounds of:
12 2 Handed KB high pulls
12 Front squats, KB in racked position (L/R)
12 1 arm KB high pulls
10 KB clean and press
12 single leg Stiff legged deadlifts

Finish this workout off with 5 minutes of manmakers.

KILLER!
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"Express"

Posted by Lizelle Pool on Tuesday, June 26, 2012, In : June 2012 
Put 10 minutes on the clock and do as many of the following 2 exercises in the 10 minutes:

10 Push ups with feet in TRX
10 1 arm KB swings

Take a couple of minutes rest then put another 10 minutes on the clock and:

Do as many Turkish Get Ups as you can, 1 each side for the full 10 minutes.
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"Steak and chips"

Posted by Lizelle Pool on Monday, June 25, 2012, In : June 2012 
Yeah, I thought I'll get your attention with this name!

Go get it!

3 Rounds: 30 seconds of workout and 30 seconds of rest
Bulgarian split squats
Step ups
Bosu tap jumps
High pulls with sandbag
Stability ball rollouts
Stability ball push ups
Renegade rows
Kettlebell swings
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"rock it"

Posted by Lizelle Pool on Thursday, June 21, 2012, In : June 2012 
10/9/8/7/6/5/4/3/2/1 reps of:

Burpees
Trx pulls
Push ups with ft in trx
Bulgarian split squats
Upright rows
Kettlebell swings

Finish with 5 mins of manmakers

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"Condition"

Posted by Lizelle Pool on Tuesday, June 19, 2012, In : June 2012 
Rounds of:

25 Kettlebell swings
15 TRX rows
20 Kettlebell swings
15 TRX push ups
15 Kettlebell swings
15 Goblet squats
10 Kettlebell swings
15 Pistols (each leg)
5 Kettlebell swings

you want to do this workout for 20 - 30 minutes, see how many rounds you can complete
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"sugar and cinnamon"

Posted by Lizelle Pool on Monday, June 18, 2012, In : June 2012 
3 Rounds of 1 minute work and 20 seconds rest

Surrenders (30 seconds each leg)
Step ups (30 seconds each leg)

3 Rounds of 1 minute work and 20 seconds rest

Stability ball plank
Spider steps

3 Rounds of 1 minute work and 20 seconds rest

1 arm shoulder press (30 seconds each arm)
TRX pull with palms facing up
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"bodyweight Duzi"

Posted by Lizelle Pool on Thursday, June 14, 2012, In : June 2012 
As many rounds in 20 minutes of:

15 bodyweight squats
15 ft on bosu push ups
15 TRX rows
15 front lunges
15 stability ball rollouts
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"Timed swings"

Posted by Lizelle Pool on Wednesday, June 13, 2012, In : June 2012 

It has been scientifically proven that slow and boring cardio is not the way to lose weight.
Try the next workout and tell me you are not sweating after this:

20 Minutes of Kettlebell swings:

40 Seconds of work
20 Seconds of rest


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"not born this way"

Posted by Lizelle Pool on Thursday, June 7, 2012, In : June 2012 
Yes, we have to work for it, so here goes, again ;)

4 rounds of:

400m run
12 TRX rows
12 sandbag cleans
12 kb single hand swings (each arms)

 

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"Barbell fun"

Posted by Lizelle Pool on Wednesday, June 6, 2012, In : June 2012 
6 Rounds of:

10 reps of each of the following without putting the barbell down
Rest 1 minute between rounds

Bent over rows
Upright rows
Shoulder press
RDL
Front squat
Stationary lunges
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"Real steel"

Posted by Lizelle Pool on Tuesday, June 5, 2012, In : June 2012 
5 Rounds 50 seconds of work/10 seconds of rest:

Box jumps
Bulgarian split squats - each leg
Push ups
High knee step ups
Mountain climbers
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"Let's get going again"

Posted by Lizelle Pool on Monday, June 4, 2012, In : June 2012 
After a week of recovery from the 15 day challenge, we are back with a cheeky one.

5 Rounds of:

25 Kettlebell swings
25 Mountain climbers each leg
25 Knees to chest
25 Stability ball back extensions
Continue reading ...
 
 

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