Showing category "March 2012" (Show all posts)

"Pressure is on"

Posted by Lizelle Pool on Monday, June 11, 2012, In : March 2012 
5 - 6 Rounds of:

10 Goblet squats
10 Push press
10 TRX rows

Rest 1 min between rounds

Then:
2 - 3 Rounds of:
40 Sec plank
20 Sec side plank (r/l)
20 MB wood chops
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"Lank, lank, gelede"

Posted by Lizelle Pool on Friday, March 30, 2012, In : March 2012 
There are days that you just don't feel like getting your workout in, those days, call for a workout like this.

Just get going and go through the motions and you will end up doing the whole thing and getting a kick ass workout in.

3 Rounds of:

500m row
200m run
25 wall balls
12 High step ups each leg with the wall ball medicine ball in your hands
10 Inchworms with push up
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"Snow cone"

Posted by Lizelle Pool on Wednesday, March 28, 2012, In : March 2012 
1km Run

Then;
500 reps anyhow - do a total of 500 reps doing the following exercises - stagger and use as you please.

Goblet squats
Box jumps
Jumping lunges
Squat jumps
Step ups
Frog squats
Hamstring snatch pull
Deep box squat jumps
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"MR. T"

Posted by Lizelle Pool on Tuesday, March 27, 2012, In : March 2012 

So after yesterday's workout, it is time to rev it up a bit with this sweater. Have fun

7 Rounds:

15 Bulgarian split squats - each leg - hold the KB in the goblet position
6 Slow push ups - hold for 3 counts at top and bottom
1 Minute plank
25 2 handed KB swings

As a finisher:

Every minute on the minute for 10 minutes - 20 2 Handed swings


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"Rule the world"

Posted by Lizelle Pool on Monday, March 26, 2012, In : March 2012 
10/9/8/7/6/5/4/3/2/1 reps of:

Burpees
Deadlifts
Push ups
Squats
Shoulder press
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"Get up"

Posted by Lizelle Pool on Thursday, March 22, 2012, In : March 2012 
Some turkish get ups coming your way today, hence the name of the workout!

5 Rounds of:

7 Turkish get ups each side
200m run
1 minute plank
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"Try"

Posted by Lizelle Pool on Wednesday, March 21, 2012, In : March 2012 
As many rounds as you can in 30 minutes of:

5 Burpees
10 Sumo deadlift with high pulls
15 Reverse lunges - each leg
20 Kettlebell swings
25 Mountain climbers - each leg

We managed 7 rounds, well done Angelica!
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"Messing around"

Posted by Lizelle Pool on Tuesday, March 20, 2012, In : March 2012 
Ok so not really messing around, but if your legs are feeling the way mine are, then get stuck into this anti-leg workout today.

4x
1A - Stability ball push up - 15 reps
1B - TRX pulls - 15 reps

4x
2A - Bosu/foam roller push up - 10 Reps - one hand on bosu and other hand on foam roller
2B - 1 Arm bent over row - 10 reps each side

4x
3A - TRX tricep extensions - 15 reps
3B - TRX bicep curls - 15 reps
3C - KB swings - 15 reps
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"Run tiger"

Posted by Lizelle Pool on Monday, March 19, 2012, In : March 2012 
4 Rounds of:

15 burpees
15 reverse flies
15 TRX pulls
15 Kettlebell swings
8 stationary lunges with shoulder press, each leg
10 Y-squats
Continue reading ...
 

"Logic"

Posted by Lizelle Pool on Wednesday, March 14, 2012, In : March 2012 
As many rounds as you can in 30 minutes:

10 Sandbag shouldering left
10 Sandbag shouldering right
15 Sandbag bent over rows
10 Stability ball roll ins with a push up
20 Sandbag Zecher reverse lunges - swap every 5 reps
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"Mixed grill"

Posted by Lizelle Pool on Tuesday, March 13, 2012, In : March 2012 
2 Rounds of 20 seconds on and 10 seconds off:

KB swing left
KB swing right
KB high pull left
KB high pull right
KB snatch left
KB snatch right

Then:

1A  4 x burpee + 4 push ups + 4 mountain climbers each leg
1B 12 1 Arm bent over rows
x 3

2A Around the world x 10 each side
2B 10 KB goblet squats
x 3

3A 15 KB swings
3B 10 rotational sandbag snatches - count every middle snatch
x 3
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"Fallen"

Posted by Lizelle Pool on Monday, March 12, 2012, In : March 2012 
3 Rounds of 12 reps each of:

Diagonal wood chops (L/R)
30 Second plank
Step ups (L/R)
Push ups
45 Degree band pulls
Lateral step ups
Deadlift with curl and shoulder press
Medicine ball figure 8
Diagonal step ups (L/R)
Band squat and pull
Continue reading ...
 

"It feels like fire"

Posted by Lizelle Pool on Thursday, March 8, 2012, In : March 2012 
4 Rounds of:

Double kettlebell clean and press
TRX pulls
8 Reps each

4 Rounds of:
Reverse lunges
1 leg RDL
8 Reps each

4 Rounds of:
1 minute planks

Rest 1 minute between each round
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"Hola"

Posted by Lizelle Pool on Wednesday, March 7, 2012, In : March 2012 
5 Rounds of 30 seconds of work 15 seconds of rest:

2 Handed kb swings
TRX 1 leg lunge left
TRX 1 leg lunge right
KB clean and press left
KB clean and press right
Rotational slamballs
TRX pendulums

Rest 1 minute between rounds
Continue reading ...
 

Premier"

Posted by Lizelle Pool on Tuesday, March 6, 2012, In : March 2012 
2 Rounds of:

30 second KB one arm row left
30 second KB one arm row right
60 second 2 handed swing
Rest 30 Seconds
Repeat

Then:
2 Rounds of:
30 Second reverse lunge left
30 Second reverse lunge right
60 second alternating KB swings
Rest 30 Seconds
Repeat

Then:
2 Rounds of:
60 Second plank
60 Second KB overhead pull
30 Second russian twist
Rest 30 Seconds
Repeat
Continue reading ...
 

"Samuray"

Posted by Lizelle Pool on Monday, March 5, 2012, In : March 2012 
10 Minute bike sprint

Then:

As many rounds in 10 minutes of:

5 Double kettlebells cleans
7 TRX pulls

Then:

5 Rounds of:
Single arm kettlebell swings
30 seconds left/30 seconds right/30 seconds rest
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"Shine"

Posted by Lizelle Pool on Thursday, March 1, 2012, In : March 2012 
1km Run

Then:
Rounds of 21/18/15/12/9 reps of:

Single arm Kettlebell cleans
Push ups
TRX pulls
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