Showing category "March 2011" (Show all posts)

"Joyride"

Posted by Lizelle Pool on Thursday, March 31, 2011, In : March 2011 
400m Run
10 Push ups
40 Mountain climbers
20 Slamballs

200m Run
20 Push ups
10 Jumping Lunges
20 Slamballs

400m Run
10 Push ups
20 Push press
20 Slamballs

200m Run
20 Squats
40 Mountain climbers
20 Slamballs
Continue reading ...
 

"Donkey ears"

Posted by Lizelle Pool on Wednesday, March 30, 2011, In : March 2011 
400m Run
10 Push ups
40 Mountain Climbers

200m Run
20 Push ups
10 Jumping lunges

400m Run
10 Push ups
20 Push press

200m Run
20 Squats
40 Mountain climbers
Continue reading ...
 

"Leisure"

Posted by Lizelle Pool on Tuesday, March 29, 2011, In : March 2011 
50 Burpees

Then:
4 Rounds of:
20 Sumo deadlift with high pull
15 Military press
20 Squats
15 1 Arm bent over rows
40 Second plank

Continue reading ...
 

"Protea Torture"

Posted by Lizelle Pool on Monday, March 28, 2011, In : March 2011 
We here in South Africa are all loyal sport supporters and if your cricket team breaks your heart like the Proteas did on Friday night in the quarter finals of the cricket world cup, we are sad. So to get rid of our sadness/anger, I have deviced this evil one...

1.6km run

4 Rounds of:

20 Push ups
50 Swings
25 Wall balls
10 Box jumps

1.6km run

Continue reading ...
 

"Enterprise"

Posted by Lizelle Pool on Friday, March 25, 2011, In : March 2011 
7 Rounds of:

5 Weighted step ups (Left/right)
10 Jumping lunges
5 Push ups
10 Deadlifts
5 Pull ups
10 RDL
Continue reading ...
 

"Coolio"

Posted by Lizelle Pool on Thursday, March 24, 2011, In : March 2011 
1.6km run

Then:
7 Rounds of 7 reps each of:

Push press
Sumo deadlift with high pull
Thrusters

Then:
Cycle 3km all out effort
Continue reading ...
 

"Endure me"

Posted by Lizelle Pool on Wednesday, March 23, 2011, In : March 2011 
As many reps as possible in 20 minutes of:

800m Run (Swap the run for 500m row if you want)
40 Kettlebell swings
20 Goblet squats
Continue reading ...
 

"Rox"

Posted by Lizelle Pool on Friday, March 18, 2011, In : March 2011 
5 Rounds of:

400m Run
25 Kettlebell swings
10 Burpees
Continue reading ...
 

"Pattie"

Posted by Lizelle Pool on Thursday, March 17, 2011, In : March 2011 
Day 4 of kettlebell week!
Happy St. Patties day to all! Be safe tonight!

4 Rounds of:

300m Row
10 2 handed swings
10 1 handed swings (L/R)
10 Alternating swings
10 Cleans (L/R)
10 Push press (L/R)
10 Snatches (L/R)
Continue reading ...
 

"Devious diva"

Posted by Lizelle Pool on Wednesday, March 16, 2011, In : March 2011 
Day 3 of Kettlebell week is upon us! How you holding up?

As many rounds as possible in 20 minutes of:

200m Run
10 KB goblet squats
10 Modified renegade row (L/R)
20 KB swings
Continue reading ...
 

"Construction"

Posted by Lizelle Pool on Tuesday, March 15, 2011, In : March 2011 
7 Rounds of:
21/18/15/12/10/8/6 reps of:

1 Arm KB swing - Left
1 Arm KB swing - Right
Push ups
2 Handed KB swings
Reverse lunges - Left
Reverse lunges - Right
Burpees
Continue reading ...
 

"Extreme rush"

Posted by Lizelle Pool on Monday, March 14, 2011, In : March 2011 
Welcome to kettlebell week!
This week we are going to mainly use kettlebells for our awesome workouts.
Enjoy!

6 Rounds of:
25 2 handed KB swings
50 Skips
10 Push ups
10 KB clean and press (left/right)
50 Skips
10 KB snatches (left/right)
Continue reading ...
 

"Row"

Posted by Lizelle Pool on Friday, March 11, 2011, In : March 2011 
3 km row - row for time, in other words see how fast you can row 3km

Have fun!
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"TRX trouble"

Posted by Lizelle Pool on Wednesday, March 9, 2011, In : March 2011 
30 seconds on/30 seconds off:

4 Rounds of:

TRX single leg squats - left
TRX single leg squats - right
Balance lunge - left
Balance lunge - right
Single leg ball hamstring curl - left
Single leg ball hamstring curl - right
TRX chest press
TRX row
TRX shoulder raise
TRX bicep curl
TRX tricep press

Continue reading ...
 

"Sky high"

Posted by Lizelle Pool on Tuesday, March 8, 2011, In : March 2011 
3 Rounds of:
10 Bodyweight jumping squats
30 Second wall sit

Then:
3 Rounds of:
10 Jumping lunges (each leg)
10 Reverse lunges (each leg)

Then:
3 Rounds of:
10 Plyometric push ups
25 Wall balls

Then:
3 Rounds of:
10 Burpees
10 Step ups (each leg)


Continue reading ...
 

"Bam"

Posted by Lizelle Pool on Monday, March 7, 2011, In : March 2011 
We are jumping right back into some serious training this week.
Thanks to Johan Bam for this one:

5 Rounds, 10 Reps each of:

Weighted reverese lunges
Jump squats
Jumping lunges
Step ups (10 each leg)
Stability ball wall squats or Goblet squat
Bulgarian split squat (10 each leg)
Kettlebell swings

I did it in 31:50 minutes (including a 5 minute swing warm-up) and burnt 242 calories.
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"Collected"

Posted by Lizelle Pool on Friday, March 4, 2011, In : March 2011 
Easy 2.4km run
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"Cool and calm"

Posted by Lizelle Pool on Thursday, March 3, 2011, In : March 2011 

Choose any activity that will keep you busy for 30 minutes and that you enjoy.

Make sure that your heart rate doesn't go over 70% of your maximum.

Enjoy!


Continue reading ...
 

"evo"

Posted by Lizelle Pool on Wednesday, March 2, 2011, In : March 2011 
Circuit 1:

4 Rounds of:
30 second holds for all the following moves.
Takes a 15 second break between exercises

Downward dog
Hand plank
Normal plank
Side plank left
Side plank right

Circuit 2:
3 Rounds of:
20 Push ups
20 Bodyweight squats
30 Second wall sit

Continue reading ...
 
 

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