Showing category "September 2012" (Show all posts)

"Angles"

Posted by Lizelle Pool on Friday, September 28, 2012, In : September 2012 
Run 2 x 1000m rest 3 mins between intervals.

Then:

15 sec work/15 sec rest - 4 - 10 rounds
Rest 15 seconds between rounds

Alternating kb swings
Jumping lunges
Double KB clean and press
TRX pulls
Squat jumps
KB halo
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"Hop, hop, hop"

Posted by Lizelle Pool on Thursday, September 27, 2012, In : September 2012 
3 rounds of:

15 push ups with hands on bosu
12 lateral lunges each side
15 TRX pulls
15 racked position squats
10 alternating shoulder press
15 straight arm wood chops
10 push ups with feet on bosu
10 thrusters
 

Continue reading ...
 

"Lemon zest"

Posted by Lizelle Pool on Wednesday, September 26, 2012, In : September 2012 
3 Rounds of:

As many TRX pulls as you can - do them slow and controlled
Run 800m

Then:

Cycle 1500m as fast as you can, rest 4 minutes between intervals
x3
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"Half pint"

Posted by Lizelle Pool on Tuesday, September 25, 2012, In : September 2012 
2 x 1000m row, rest 3 minutes between intervals.

Then:

3 Rounds of:

20 Walking lunges
20 TRX pulls
15 Step ups each leg
40 Skips
25 Dips
20 Knees to chest
30 KB swings
15 Mountain climbers each leg
20 Squats
Continue reading ...
 

"Thick Thursday"

Posted by Lizelle Pool on Thursday, September 20, 2012, In : September 2012 
4 Rounds of all out effort (go to failure)

Sets of chin ups - if you cannot do a chin up, TRX row, with palms facing the ceiling/sky.
Do as many as you can during your 4 sets and rest enough in between.

4 Rounds of:

2 mins of skipping
10 Push ups with both hands on medicine balls
1 Min of skipping
20 weighted step ups each leg
Continue reading ...
 

"TRX power"

Posted by Lizelle Pool on Wednesday, September 19, 2012, In : September 2012 
2 Rounds
45 seconds on/15 seconds off:

TRX squats
TRX pistols (Each side)
TRX Lunges (Each side)
TRX row
TRX 1 arm row (Each side)
TRX push ups
TRX bicep curls
TRX tricep extenstions
TRX knee ins
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"Hell's Kitchen"

Posted by Lizelle Pool on Monday, September 17, 2012, In : September 2012 
3 - 5 Rounds of:
20 Wide grip push ups
10 Alternating floor press
20 Pullovers

3 - 5 Rounds of:
20 Bodyweight squats
10 Reverse lunges (each leg)
10 Lateral lunges (each leg)

3 - 5 Rounds of:
45 Second plank
10 Windmills (each side)
Continue reading ...
 

"Orange Friday"

Posted by Lizelle Pool on Friday, September 14, 2012, In : September 2012 
3 Rounds of:

21 Knees to chest
21 Kettlebell swings
21 Push ups
21 Step ups each leg
21 Back extensions
50 Walking lunges
Continue reading ...
 

"Served"

Posted by Lizelle Pool on Wednesday, September 12, 2012, In : September 2012 
TRX/Kettlebell/bodyweight fusion workout coming up:

12 Weighted step ups
12 Push ups
25 2 Handed KB swings
15 TRX pulls
15 Single leg stability ball hamstring curls
15 1 Handed KB swings

x 5 rounds
Continue reading ...
 

"10 Commandments workout"

Posted by Lizelle Pool on Friday, September 7, 2012, In : September 2012 
There are 10 exercises in this routine, start with 10 reps and work your way down to 1 rep.

TRX pull
TRX push up
Kettlebell swings
Kettlebell high pulls
Step ups right
Step ups left
Sandbag clean and press
TRX tricep pulls
TRX Bicep curls
TRX shoulder pulls
Continue reading ...
 

"True legs"

Posted by Lizelle Pool on Thursday, September 6, 2012, In : September 2012 
Some legs for you today!

6 mins all out effort on the rowing machine.
11 mins all out effort on the bike

4 Rounds each of the following paired exercises:

10 TRX sprint squats
10 Single leg RDL

12 Double KB bent over rows
8 Sandbag clean position reverse lunges

10 Kettlebell deadlifts
15 KB swings
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"Tabata killer"

Posted by Lizelle Pool on Wednesday, September 5, 2012, In : September 2012 
Simple protocol, hard work.
20 seconds of work and 10 seconds of rest - do 8 rounds by combining 2 exercises every time.

Tabata #1:

TRX pulls
Push ups

Tabata #2:

Dead bug
Stability ball roll outs

Tabata #3:

Kettlebell swings
Kettlebell deadlifts

Tabata #4:

Mountain climbers
Planks

Tabata #5:

Reverse lunges
Shoulder (pike) push ups

Tabata #6:

Dips
TRX bicep curls

Rest 1 minute between tabatas for a perfect 30 minute workout.
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"Hot peppers"

Posted by Lizelle Pool on Tuesday, September 4, 2012, In : September 2012 
THis is a little kettlebell killer!
Have fun!

6 Rounds of:

20 KB swings
15 Double KB high pulls
10 Double KB cleans
10 Double KB press
10 Double KB racked squats

The double KB's will up your body's fat burning ability due to the extra workload, its like magic.
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"Big chill"

Posted by Lizelle Pool on Monday, September 3, 2012, In : September 2012 
3 Rounds of each of the following 3 circuits:

1A 15 DB press
1B 15 Bent over rows

2A 12 Front lunges
2B 12 RDL

3A 15 Dips
3B 10 Squat/Curl/Overhead press combo
Continue reading ...
 
 

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