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10/06/2016

Posted by Lizelle Pool on Friday, June 10, 2016, In : June 2016 
Pyramid workout:

400m run
400m run + 500m row
400m run + 500m row + 10 Hindu push ups
400m run + 500m row + 10 Hindu push ups + 10 Lateral step ups - each leg
400m run + 500m row+ 10 Hindu push ups + 10 Lateral step ups + 1 minute plank
500m Row + 10 Hindu push ups + 10 Lateral step ups + 1 min plank
10 Hindu push ups + 10 lateral step ups + 1 min plank
10 Lateral step ups + 1 min plank
1 min plank
Continue reading ...
 

07/06/2016

Posted by Lizelle Pool on Tuesday, June 7, 2016, In : June 2016 
Workout 20 of 20. We have made it:

And to celebrate, a nice little one.....

200m run 
10 Push ups
25 KB swings
x4

25 Swings
10 Goblet squats
x 4

25 KB swings
500m row
10 TRX "T"
x 4

25 Swings
10 Double KB cleans
5 Sandbag burpees
x 4

25 Swings
50 Skips
10 Pike push ups
x 4



Continue reading ...
 

06/06/2016

Posted by Lizelle Pool on Monday, June 6, 2016, In : June 2016 
Workout 19 out of 20:

3 Minutes swings
Rest 1 minute
3 Minutes Stair running
1 Minute rest
3 Minutes Single arm swings - switch every 10 reps
1 Minute rest
3 Minute Weighted stair walking
1 Minute rest
3 Minute alternating swings
1 Minute rest

5 Rounds of:

3 Minute work/1 minute rest of:

10 Swings
6 Dead stop bent over rows - each side
3 Push ups



Continue reading ...
 

03/06/2016

Posted by Lizelle Pool on Friday, June 3, 2016, In : June 2016 
10 Double KB cleans
1 Double KB front squat
9 Double KB cleans
2 Double KB front squat
8...1
3...10
Do 25 Swings between every set

10 Swings
10 Push ups
10 Swings
9 Push ups
10 Swings
8 Push ups.....1



Continue reading ...
 

02/06/2016

Posted by Lizelle Pool on Thursday, June 2, 2016, In : June 2016 
40 Seconds of work/20 seconds of rest:

KB swings
Boxing bag work

x 20
Continue reading ...
 

01/06/2016

Posted by Lizelle Pool on Wednesday, June 1, 2016, In : June 2016 
25 Swings
100 Skips
x 4

25 Swings
15 Medicine ball woodchops
x 4

25 Swings
15 BB high pulls
x 4

25 Swings
10 Medicine ball burpees
x 4

25 Swings
10 KB push ups
x 4
Continue reading ...
 

31/05/2016

Posted by Lizelle Pool on Tuesday, May 31, 2016, In : May 2016 
Workout 15 out 20 of the 10 000 swing challenge:

10 Swings
3 Goblet squats
6 KB stair walking
15 Swings
3 Goblet squats
6 KB stair walking
25 Swings
3 Goblet squats
6 KB stair walking
50 Swings

x 5
Continue reading ...
 

27/05/2016

Posted by Lizelle Pool on Friday, May 27, 2016, In : May 2016 
Workout 13 of 20 of the 10 000 swing challenge:

25 Swings
12 Renegade rows
25 Swings
x 4

25 Swings
30 Second pike hold
x 4

25 Swings
20 BB hang cleans
x 4

25 Swings
100 Skips
x 4

100 Swings - break down as needed
Continue reading ...
 

26/05/2016

Posted by Lizelle Pool on Thursday, May 26, 2016, In : May 2016 
Workout 12/20

10 Swings
10 Walking lunges
15 Swings
10 RDL
25 Swings
10 Bulgarian split squats - total
50 Swings

x 5
Continue reading ...
 

25/05/2016

Posted by Lizelle Pool on Wednesday, May 25, 2016, In : May 2016 
Workout 11/20 of the 10 000 swing challenge

10 Swings
5 RDL
5 TRX "T"
15 Swings
6 RDL
6 TRX "T"
25 Swings
7 RDL
7 TRX "T"
50 Swings

x 5
Continue reading ...
 

24/05/2016

Posted by Lizelle Pool on Tuesday, May 24, 2016, In : May 2016 
Day 10 of 20 of the 10 000 swing challenge

250m row
25 swings
x 4

10 Swings
5 Single KB floor press
3 Single KB overhead press
15 Swings
6 Single KB floor press
4 Single KB overhead press
25 Swings
7 Single KB floor press
5 Single KB overhead press
50 Swings
x 4
Continue reading ...
 

23/05/2016

Posted by Lizelle Pool on Monday, May 23, 2016, In : May 2016 
100 Swings

10 Swings
5 Deadlifts
15 Swings
5 Deadlifts
25 Swings
5 Deadlifts
50 Swings

10 Swings
5 Landmine shoulder press
15 Swings
5 Landmine shoulder press
25 Swings
5 Landmine shoulder press
50 Swings

10 Swings
5 RDL
15 Swings
5 RDL
25 Swings
5 RDL
50 Swings

100 Swings

Tabata rope slams - 20 seconds work/10 second rest x 8




Continue reading ...
 

20/05/2016

Posted by Lizelle Pool on Friday, May 20, 2016, In : May 2016 
Workout 8/20 of the 10 000 swing challenge

1:35 min run/25 second rest x 5

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Squats

x 5
Continue reading ...
 

19/05/2016

Posted by Lizelle Pool on Thursday, May 19, 2016, In : May 2016 
10 Swings
3 Single KB clean - both sides
15 Swings
4 Single KB cleans - both sides
25 Swings
5 Single KB cleans - both sides
50 swings
500m row

x 5
Continue reading ...
 

18/05/2016

Posted by Lizelle Pool on Wednesday, May 18, 2016, In : May 2016 
3 Rounds of:

10 Burpee box step ups
Sandbag flips

3 Rounds of:

10 Glide mountain climbers with push ups
15 TRX pulls

3 Rounds of:

10 Glide bridges
5 Hand release push ups

3 x 30 second planks
10 seconds rest between planks

Additional work:

500 Swings - break it up as needed
Continue reading ...
 

17/05/2016

Posted by Lizelle Pool on Tuesday, May 17, 2016, In : May 2016 
Day 5:

10 000 Swing Challenge

10 Swings
5 Double KB floor press
Farmer's walk
15 Swings
5 Double KB floor press
Farmer's walk
25 Swings
5 Double KB floor press
Farmer's walk
50 Swings

x5
Continue reading ...
 

16/05/2016

Posted by Lizelle Pool on Monday, May 16, 2016, In : May 2016 
Day 4:

10 000 Swing challenge

10 Swings
1 Turkish get up - each side
15 Swings
2 Turkish get ups - each side
25 Swings
3 Turkish get ups - each side
50 Swings

x 5
Continue reading ...
 

13/05/2016

Posted by Lizelle Pool on Friday, May 13, 2016, In : March 2016 
Day 3:

10 000 KB swing challenge

Warm-up:

2 Rounds of:

500m row
30 Second hollow rock hold
10 Stationary lunges - each leg

Workout:

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Swings

x 5
Continue reading ...
 

12/05/2016

Posted by Lizelle Pool on Thursday, May 12, 2016, In : May 2016 
Day 2:

10 000 KB swing challenge

Yesterday we did a push exercise with all the swings, today we are doing a pull.

10 Swings
3 Double KB bent over rows
15 Swings
4 Double KB bent over rows
25 Swings
5 Double KB swings
50 Swings

Repeat 4 more times for a total of 500 swings

=1000 swings done in 2 days!
Continue reading ...
 

11/05/2016

Posted by Lizelle Pool on Wednesday, May 11, 2016, In : May 2016 
I am following a Dan John workout from today.
You are most welcome to follow it with me, it is the 10 000 swing challenge and it goes like this.

Day 1:

5 Rounds of:

10 Swings
3 Single KB press L/R
15 Swings
3 Single KB press L/R
25 Swings
3 Single KB press L/R
50 Swings

Rest between sets by stretching what is tight, usually chest and hip flexors



Continue reading ...
 

22/01/2016

Posted by Lizelle Pool on Friday, January 22, 2016, In : January 2016 
4 x 25 TRX rows
Rest as needed between rounds

2 x Wide grip landmine rows
2 x Single arm landmine rows
2 x Supine grip landmine rows
2 x Neutral grip DB rows

4 Rounds of:

400m run
15 Sandbag clean and press
Continue reading ...
 

Friday the 13th

Posted by Lizelle Pool on Friday, November 13, 2015, In : November 2015 
So on this note of 13, let us do this

13 minutes of rowing/running - as hard/fast as you can go (choose one)

As many rounds in 13 minutes of:

13 Push ups
13 KB swings
13 Step ups - left/right
13 Supine row/bent over rows/TRX row (choose one)

Finish it off with whatever you did not do in the beginning, 13 minutes of rowing/running
Continue reading ...
 

"In trouble"

Posted by Lizelle Pool on Monday, September 28, 2015, In : September 2015 
10 Rounds of:

10 Burpees
10 Push ups
10 Goblet squats
Continue reading ...
 

"Home"

Posted by Lizelle Pool on Thursday, May 14, 2015, In : May 2015 
10 Turkish Get ups - each side

5 Rounds of:

10 Barbell RDL
10 Barbell bent over rows
10 Barbell cleans
10 Barbell press
10 Barbell front squats

Don't put the bar down between moves so make sure you pick a weight that you can do your weakest move with.

Rest 2 minutes between rounds
Continue reading ...
 

"Mastering"

Posted by Lizelle Pool on Tuesday, May 5, 2015, In : May 2015 
8 Rounds of:

20 Alternating KB swings - 10 each side
10 Seesaw KB press - each side
15 Single leg KB RDL
15 Goblet squat


Continue reading ...
 

"Staring you into the face"

Posted by Lizelle Pool on Wednesday, April 22, 2015, In : April 2015 
1.5km run

5 Rounds of:

20 Sandbag deadlifts
20 Sandbags bent over rows
20 Sandbag cleans
20 Sandbag squats

1.5km run
Continue reading ...
 

"13"

Posted by Lizelle Pool on Friday, March 13, 2015, In : March 2015 
Friday the 13th: Let's rock this workout

13 KB seesaw press - each side (ouch)
13 Reverse lunges - each leg
13 Push ups
13 Squats
13 Second side plank - each side
x6
Continue reading ...
 

"One off"

Posted by Lizelle Pool on Wednesday, February 18, 2015, In : February 2015 
10 Band bent over rows
10 Band Push ups
x 4

12 Band upright rows
12 Band push ups
x 4

12 Band lunges - each leg
12 Band squats
x 4
Continue reading ...
 

"Run down"

Posted by Lizelle Pool on Monday, February 16, 2015, In : February 2015 
10 Sandbag lateral drags
10 Sandbag clean and press
10 Sandbag shouldering - each side
10 Sandbag rotational lunge
10 Sandbag high pulls

x5
Continue reading ...
 

"Found it"

Posted by Lizelle Pool on Thursday, January 22, 2015, In : January 2015 
3 Rounds of:

20 Burpees - the proper ones with the push up and the jump in (Scales as needed, of course)
20 Box jumps
20 Push ups - yeah, push ups, again
20 TRX/inverted rows

1km row

3 Rounds of the above circuit - again
Continue reading ...
 

"Rapid fire work"

Posted by Lizelle Pool on Tuesday, November 18, 2014, In : November 2014 
...For the legs, that is....

4 x 10 - front squats
4 x 10 Barbell reverse lunges
4 x 10 Assisted pistol squats
4 x 10 Barbell bridges

That should be enough....
Continue reading ...
 

"Flower power"

Posted by Lizelle Pool on Wednesday, October 8, 2014, In : October 2014 
800m run

Then:

In 15 minutes, do sets of deadlifts
Rest as much as you need (but don't be lazy and rest too long), go as heavy or as light as you need and to reps and sets schemes as you feel.
Do as much work as possible in the 15 minutes

"Rapid end"

4 Rounds of:

10 Goblet stationary lunges
10 Push ups

Rest as little as possible and complete in as little time as possible
Continue reading ...
 

"Inverted"

Posted by Lizelle Pool on Tuesday, October 7, 2014, In : October 2014 
40 Seconds of work/20 seconds of rest x 10

KB swings

Then:

15 Seconds of work/15 seconds of rest:

KB snatch - alternate arms each time
x 20

Then:

For 10 minutes:

Alternating KB clean and press - switch every rep
See how many reps you can get in 10 minutes
Continue reading ...
 

"Lose it, love it"

Posted by Lizelle Pool on Thursday, October 2, 2014, In : October 2014 
5 Roundso f:

25 Burpees
20 Lunges
15 Bent over rows
10 Push ups
5 Goblet squats
Continue reading ...
 

"Strong suite"

Posted by Lizelle Pool on Tuesday, September 30, 2014, In : September 2014 
3 Rounds of:

400m run
15 Sumo deadlift with high pulls
12 Burpee with push ups

then:

3 Rounds of:

20 BB bench press
20 BB bent over rows
10 BB military press
10 Dips
10 Curls
Continue reading ...
 

"Brushed with oil"

Posted by Lizelle Pool on Monday, September 22, 2014, In : September 2014 
5 Rounds of:

5 BB RDL
5 BB Bent over rows
5 BB power cleans
5 BB front squats

Don't put the bar down between moves. 
Rest as needed between sets

Then:

10/10/8/8/6/6 reps of:

Deadlifts

Do 10 Push ups between every set of deadlift
Continue reading ...
 

"Goal Monday"

Posted by Lizelle Pool on Monday, September 15, 2014, In : September 2014 
10 mins - row as far as possible

Then:

4 Rounds of:

10 Walkouts
10 Reverse lunges - each leg
10 Decline push ups
10 Weighted bridges
10 RDL

Then:

10 mins - row as far as possible
Continue reading ...
 

"Oh man"

Posted by Lizelle Pool on Thursday, September 11, 2014, In : September 2014 
2km row

4 Rounds of:

15 TRX push ups
10 Double KB bent over rows

4 Rounds of:

10 Pike push ups
10 Sandbag cleans


Continue reading ...
 

"Barbell way"

Posted by Lizelle Pool on Wednesday, September 10, 2014, In : September 2014 
1.2km run

Every minute on the minute for 10 minutes:

10 KB swings
10 Push ups

10/10/8/8/6/6/4/4 reps of:

Front squats
Continue reading ...
 

"Zero to hero"

Posted by Lizelle Pool on Friday, September 5, 2014, In : September 2014 
6/6/6/6 reps:

Deadlifts

5/5/5/5 reps:

Squats/cleans

10/10/10/10 reps each leg:

Stationary lunges with one side weighted
15 KB swings
Continue reading ...
 

"Come in"

Posted by Lizelle Pool on Friday, August 29, 2014, In : August 2014 
100 Push ups - as it in as little sets as possible

Then:

4 x 400m run
rest 1 minute between intervals

Then:

5 Rounds of 40 seconds work/20 seconds rest:

Sandbag high pulls
Sandbag rotational lunges
Sandbag cleans
Sandbag press
Sandbag burpee push ups
Continue reading ...
 

"New Life"

Posted by Lizelle Pool on Thursday, August 28, 2014, In : August 2014 
1km run

10/10/10/10/10 reps of:

Barbell RDL
10 Push ups

6/6/6/6/6 reps of:

Barbell cleans



Continue reading ...
 

"Bodyguard"

Posted by Lizelle Pool on Wednesday, August 27, 2014, In : August 2014 
5 Rounds of: 30 seconds work/20 seconds rest

Shoulder dislocations 
Stick ups
Snatches - left
Snatches - right
KB racked front squat - left
KB racked front squat - right
Pike push ups
TRX rows
Walkouts
Stick overhead squats
Continue reading ...
 

"Whoa"

Posted by Lizelle Pool on Tuesday, August 26, 2014, In : August 2014 
500m row
Rest 1 min
x6

Then:

5 Rounds of 40 seconds work/20 seconds rest of:

Single arm KB swing - left
Single arm KB swing - right
TRX push ups
TRX pulls
Continue reading ...
 

"Violent activity"

Posted by Lizelle Pool on Monday, August 25, 2014, In : August 2014 
1km run

6/6/6/3/3/3 reps of:

Deadlifts

3 Rounds of:

10 Deadlifts
10 Push ups
10 Snatches - each arm

1km run
Continue reading ...
 

"Leggy"

Posted by Lizelle Pool on Thursday, August 21, 2014, In : August 2014 
1km run

10 Box push ups - both hands on a different box to get a deeper push up
10 Single leg RDL
x4

10 Box dips
15 TRX hamstring curls
x4

10 TRX flies
10 TRX reverse lunges - back leg in trx
x4
Continue reading ...
 

"The master"

Posted by Lizelle Pool on Wednesday, August 20, 2014, In : August 2014 
6 Rounds of:

10 Thrusters
10 BB bench press
10 Single arm bent over rows
Continue reading ...
 

"50/40/30/20/10"

Posted by Lizelle Pool on Tuesday, August 19, 2014, In : August 2014 
3 Rounds of:

800m run
50 KB swings
40 Second plank
30 Mountain climbers
20 Bridges
10 Push ups
Continue reading ...
 

"Choices"

Posted by Lizelle Pool on Monday, August 18, 2014, In : August 2014 
1.5km run

10 rounds, on the minute, every minute:

10 Push ups
10 Alternating KB swings

1km row

15 minutes as many rounds as possible:

10 KB deadlifts
15 Sandbag high pulls
15 TRX rows
Continue reading ...
 

"I wanna go"

Posted by Lizelle Pool on Friday, August 15, 2014, In : August 2014 
Double KB complex:

5 Double KB bent over rows
5 Double KB cleans
5 Double KB press

x3

5 Minutes as many reps as possible of:

Manmaker - Hold KB's in your hands while standing, jump down into push up position, do 1 push up, 1 renegade row each arm, stand up, clean kb, squat and press - that is one rep

Then:

On the minute, every minute for 10 minutes:

10 Push ups
10 KB swings
Continue reading ...
 

"Habit"

Posted by Lizelle Pool on Thursday, August 14, 2014, In : August 2014 
1km run
1km row

The:

5 Rounds of 35 seconds of work and 25 seconds of rest:

TRX lunge - left
TRX lunge - right
KB clean - left
KB clean - right
KB swings
Continue reading ...
 

"Black mamba"

Posted by Lizelle Pool on Wednesday, August 13, 2014, In : August 2014 
Clean and press complex:

1 clean, 1 press
2 cleans, 2 presses
All the way to 5 each - don't put the bar down

x3

Then:

10 minutes, on the minute - perform 1 deadlift in minute one - 10 deadlifts in minute 10

Then:

10 KB swings
10 Single arm KB rows
x10
Alternate the single arm rows - each time
Continue reading ...
 

"Hollywood"

Posted by Lizelle Pool on Tuesday, August 12, 2014, In : August 2014 
Density workout today!

Do as many rounds as possible in 30 minutes of:

10 Stationary lunges - weighted on one side/each leg
10 Push ups
10 KB RDL
10 TRX rows
10 Russian twists - each side
10 Sandbag cleans
Continue reading ...
 

"Booby traps"

Posted by Lizelle Pool on Monday, August 11, 2014, In : August 2014 
3km row

20 KB swings - rest 10 seconds x 10

Every minute on the minute do:

KB deadlift
TRX row

Start with 1 rep in minute 1, 2 reps in minute 2 and so on until you cannot complete all the reps in 1 minute

Run 1km
Continue reading ...
 

"Big jam"

Posted by Lizelle Pool on Tuesday, August 5, 2014, In : August 2014 
1km run

then:

Every minute on the minute for 10 minutes:

10 KB swings
10 Push ups

Then:

1km run

Then:

Every minute on the minute for 10 minutes:

8 KB floor press
8 Double KB bent over rows
Continue reading ...
 

"Got caught"

Posted by Lizelle Pool on Thursday, July 24, 2014, In : July 2014 
1km run

10 mins of alternating clean and press

1km row

10 mins of:

10 Bulgarian split squats - each leg
5 Push ups
5 TRX pulls
Continue reading ...
 

"Full moon"

Posted by Lizelle Pool on Wednesday, July 23, 2014, In : July 2014 
1km run

Then:

3 Rounds of:

5 BB RDL
5 BB Bent over rows
5 BB Power cleans
5 BB Front squats

Don't put the bar down between exercises - move on from one to the other

Then:

10/9/8/7/6/5/4/3/2/1 reps of:

BB cleans


Continue reading ...
 

"Flooded"

Posted by Lizelle Pool on Friday, July 18, 2014, In : July 2014 
1km run

Then:

5/6/7/8/9/10/9/8/7/6/5 reps of:

Deadlifts

Do 12 Push ups between every set of deadlifts
Continue reading ...
 

"Come back"

Posted by Lizelle Pool on Tuesday, June 17, 2014, In : June 2014 
2km Row

Then:

7 Rounds of:

20 KB swings
10 KB cleans (L/R)
10 KB seesaw press
10 KB front squat

Then:

5 Rounds of:

10 push ups
10 TRX pulls
Continue reading ...
 

"Oh yes!"

Posted by Lizelle Pool on Friday, June 13, 2014, In : June 2014 
100 push ups
500 KB swings
100 Lunges
100 Pull ups

Stagger as needed and have fun
Continue reading ...
 

"Friday challenge"

Posted by Lizelle Pool on Friday, May 30, 2014, In : May 2014 
Always nice to start the weekend with a challenge:

500 Skips

Then:

50 KB snatches
50 KB clean and press
50 Deadlifts
50 Floor wipers
20 Turkish get ups
50 Push ups

200 KB swings


Continue reading ...
 

"Skills"

Posted by Lizelle Pool on Tuesday, May 27, 2014, In : May 2014 
Today is all about skills practice

10 Minutes alternating sides every rep:

Turkish get ups

Then:

5 Push ups
5 Goblet squats
5 KB presses - each side
x5
Continue reading ...
 

"Preconceived ideas"

Posted by Lizelle Pool on Friday, May 23, 2014, In : March 2014 
Barbell complex:

8 BB RDL
8 Bent over rows
8 Stiff legged deadlift with high pull
8 BB reverse lunges

Then:

8/6/6/5/5/5/5/5

BB cleans
Continue reading ...
 

"Super...."

Posted by Lizelle Pool on Thursday, May 22, 2014, In : May 2014 
10 Push ups
25 Swings
10 TRX rows
25 kb swings
x2

30 second plank
25 KB swings
15 Sandbag high pulls
25 KB swings
x2

15 Russian twists - each side
25 KB swings
25 Mountain climbers - each side
25 KB swings
x2

Bulgarian split squat - left
25 KB swings
Bulgarian split squat - right
25 KB swings
x2
Continue reading ...
 

"Mix it up"

Posted by Lizelle Pool on Tuesday, May 20, 2014, In : May 2014 
Barbell complex:

Without putting the bar down, do 5 rounds of:

8 BB RDL
8 BB Cleans
8 BB Military press
8 BB front squats

Then:

5/5/5/5/5/5
Deadlifts
Continue reading ...
 

"Never look back"

Posted by Lizelle Pool on Thursday, May 8, 2014, In : May 2014 
Want a tight and amazing behind? This is it:

7 Rounds of:

20 KB swings
10 Figure of 8 between legs with KB - both ways
10 Goblet squats
10 Single leg RDL - each leg



Continue reading ...
 

"Torture for a reason"

Posted by Lizelle Pool on Tuesday, May 6, 2014, In : May 2014 
45 Rounds of: 35 second work/10 second rest (34 minutes of work)

You are going to go from a bodyweight/trx/kb exercise to skipping between every exercise

You choose the exercises today, make sure you balance it so that you work on the whole body.
Continue reading ...
 

"Win the contest"

Posted by Lizelle Pool on Tuesday, April 29, 2014, In : April 2014 
Some running today:

3 Rounds of:

1 min run/1 min rest
2 mins run/2 mins rest
3 mins run/3 mins rest


Continue reading ...
 

"Work it hard"

Posted by Lizelle Pool on Thursday, April 24, 2014, In : April 2014 
3km row

Then:

Ladder sandbag session: 
10/9/8/7/6/5/4/3/2/1 reps of:

Sandbag high pulls
Sandbag clean and press

Then:

5/6/7/8/9/10 reps of:
Single arm KB swings - each arm (alternating arms)

10/9/8/7/6/5/4/3/2/1 reps of:
Single arm KB swings - each arm (alternating arms)
Continue reading ...
 

"Kettlebell magic"

Posted by Lizelle Pool on Wednesday, April 16, 2014, In : April 2014 
Today is the best "cardio" and conditioning move in the world

12 TRX push ups
25 KB swings
12 KB deadlift
25 KB swings
x2

10 TRX rows
25 KB swings
40 Second plank
25 KB swings
x2

20 Step dips
25 KB swings
30 Second pilates hold
25 KB swings
x2

10 Single leg RDL (L/R)
25 KB swings
10 Reverse lunges (L/R)
25 KB swings
x2
Continue reading ...
 

"All in one go"

Posted by Lizelle Pool on Tuesday, April 15, 2014, In : April 2014 
3 Rounds of:

12 Sandbag cleans
40 Second plank
15 Stability ball roll outs

3 Rounds of:

12 Renegade rows
25 Stability ball hamstring curls
20 walking lunges - with sandbag shouldered (shoulder sandbag on different shoulder every 2 reps)

3 Rounds of:

12 Push ups
25 Sandbag bent over rows
12 Dips

Then:

35 seconds work/25 seconds rest:

Single arm KB swings x 10
Continue reading ...
 

"An adventure"

Posted by Lizelle Pool on Monday, April 14, 2014, In : April 2014 
See your workouts as adventures, that will get you to do them and you will see more results.

1km row

then:

5 Rounds of:

12 TRX rows
15 KB swings

500m row

Then:

5 Rounds of:

10 Step ups - left
10 Step ups - right
15 KB swings

500m row

Then:

5 Rounds of:

10 Modified renegade rows (L/R)
10 Single arm KB swings (L/R)



Continue reading ...
 

"Work your roar"

Posted by Lizelle Pool on Thursday, April 10, 2014, In : April 2014 
High intensity fat burning workout today:

40 seconds of work. 10 seconds of transition:

Pike push ups
Sandbag bent over rows
Skip
x2

Sandbag rotational alternating lunge
TRX push ups
Skip
x2

Step ups left
Step ups right
Skip
x2

Single arm KB row left
Single arm KB row right
Skip
x2

RDL
Plank
Skip
x2

Wall sit
Slamballs
Skip
x2
Continue reading ...
 

"Smashing"

Posted by Lizelle Pool on Friday, April 4, 2014, In : April 2014 
4 Rounds of:

10 TRX rows
10 TRX push ups
10 Goblet squats
10 KB racked walking lunges - each leg

Then:

5 Rounds of:

10 Push ups
10 KB swings
Continue reading ...
 

"Not so easy to forget"

Posted by Lizelle Pool on Thursday, April 3, 2014, In : April 2014 
35 seconds of work/10 seconds of transition

Run through these exercises in the order they are listed and skip between every exercise

2 Handed KB swings
Single arm KB swing - left
Single arm KB swing - right
Alternating KB swings
KB clean - left
KB clean - right
KB press - left
KB press - right
KB snatch - left
KB snatch - right
KB floor press - left
KB floor press - right
Plank
Bridges


Continue reading ...
 

"Fun, fu, fun"

Posted by Lizelle Pool on Wednesday, March 26, 2014, In : March 2014 
4 Rounds each of the following combinations.
35 seconds of work and 10 seconds for transition for each combination.

#1:

Sandbag shouldering - left
Sandbag shouldering - right
TRX bicep curls
TRX tricep ext
Skip

#2:

Sandbag rotational lunge - left
Sandbag rotational lunge - right
KB swing - left
KB swing - right
Skip

#3:

Step ups - left
Step ups - right
Plank
Knees to chest
Skip
Continue reading ...
 

"Cause I said So"

Posted by Lizelle Pool on Friday, March 21, 2014, In : March 2014 
2 - 3 Rounds of:

60 Seconds jumping jacks
30 alt reverse lunges
30 Push ups
50 Mountain climbers
20 Body weight squats
60 Sec plank
10 Burpees
50 Running in place with high knees


Continue reading ...
 

"Big fish"

Posted by Lizelle Pool on Wednesday, March 19, 2014, In : March 2014 
35 Seconds of work/10 sec of rest:

Frog push ups
Skips
TRX pulls
Skips
x2

Double KB cleans
Skips
Plank
Skips
x2

Double KB bent over rows
Skips
Glide reverse lunges
Skips
x2

Glide pikes
Skips
Mountain climbers
Skips
x2
Continue reading ...
 

"Fat loss Friday"

Posted by Lizelle Pool on Friday, March 14, 2014, In : March 2014 
We all feel like losing some serious fat all the time, Fridays are the best to do so:

4 Rounds of:


30 sec work/30 sec rest of:

Push ups

KB swings

Mountain climbers

Single arm KB swings left

Burpees

Single arm KB swings right


Continue reading ...
 

"Lots and Lots of fun"

Posted by Lizelle Pool on Wednesday, March 12, 2014, In : March 2014 
Set your timer for 30 seconds work and 10 seconds rest for 45 rounds (this is just over 30 minutes of work so don't get a fright)

Skip between every exercise

  1. Push ups
  2. Skip
  3. TRX pulls
  4. Skip
  5. Pike push ups
  6. Skip
  7. Shoulder pulls on TRX
  8. Skip
  9. Sandbag cleans
  10. Skip
  11. Sandbag press
  12. Skip
  13. Sandbag clean and press
  14. Skip
  15. Sandbag high pulls
  16. Skip
  17. Reverse lunge left
  18. Skip
  19. Reverse lunge right
  20. Skip
  21. Step up left
  22. Skip
  23. Step up right
  24. Skip
  25. TRX pistol left
  26. Skip
  27. TRX pistol right
  28. Skip
  29. Sandbag clean and squat
  30. Skip
  31. Burpees
  32. Skip
  33. Mountain climbers
  34. Skip
  35. Plank
  36. Skip
  37. Russi...

Continue reading ...
 

"Fair"

Posted by Lizelle Pool on Monday, March 10, 2014, In : March 2014 
Right, this one works as follow:

30 seconds of work, 10 seconds to transition (rest in other words)
Print this list out, it is a bit long.

Push ups
Skip
Reverse lunge left
KB swings
Reverse lunge right
Skip
Shoulder press left
KB swings
Shoulder press right
Skip
KB clean left
KB swings
KB clean right
Skip
Squats
KB swings

Repeat this one more time!
Continue reading ...
 

"Toot your horn"

Posted by Lizelle Pool on Wednesday, February 26, 2014, In : February 2014 
5 Rounds of 5 reps each of the following barbell complex

BB cleans
BB overhead press
BB RDL
BB bent over rows
BB squats

Don't put the barbell down during the complex.
Rest enough between complexes

Then:

5 Rounds of:

10 BB RDL - heavy
10 Walking lunges each leg
Continue reading ...
 

"Puff it up"

Posted by Lizelle Pool on Thursday, January 9, 2014, In : January 2014 
1km row

10 Deadlifts
10 Push ups
x5

15 Stability ball roll outs
20 Kettlebell swings
x5
Continue reading ...
 

"Next step"

Posted by Lizelle Pool on Tuesday, November 5, 2013, In : November 2013 
Today's workout is all about pulling, no pushing in this workout.

10 Snatches L/R
10 Double KB bent over rows
x4

5 Heavy KB snatches L/R
10 High pulls
x4

10 Single leg RDL L/R
20 TRX rows
x4
Continue reading ...
 

"Sandbag mayhem"

Posted by Lizelle Pool on Tuesday, July 31, 2012, In : July 2012 
This is an ultimate sandbag inspired workout, thanks guys!

 3 - 4 rounds each side:

30 seconds on/30 seconds off:

sandbag lateral lunge with reverse lunge and rotation
sandbag staggered stance squat with overhead press
sandbag pull throughs
sandbag offset grip bent over rows
2 handed kettlebell swings

Continue reading ...
 

"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 ...
 

15 Days - day 12

Posted by Lizelle Pool on Friday, May 25, 2012, In : May 2012 

Repeat 2 times
800m run at goal pace - rest 2 min

Run 1.5 mile run timed

no pushups / situps


Continue reading ...
 

15 Days - day 11

Posted by Lizelle Pool on Thursday, May 24, 2012, In : May 2012 

Pushup test 1 or 2 minutes
Situp test 1 or 2 minutes

Bike Pyramid:
Manual mode level 2,4,6
Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long


Continue reading ...
 

15 Days - day 10

Posted by Lizelle Pool on Wednesday, May 23, 2012, In : May 2012 

Warmup Jog 5:00
400m at goal pace
800 at goal pace
1.2km at goal pace
1.6km at goal pace
2.4km run

Do 100 pushups and 100 situps total throughout the day


Continue reading ...
 

15 Days - day 9

Posted by Lizelle Pool on Tuesday, May 22, 2012, In : May 2012 

Repeat 2-4 times
bike or run - 2 minutes fast
squats - 20
lunges 10/leg
pushups - max reps
situps - 40-50 in 1 minute

Bike Pyramid:
Manual mode level 2,4,6
Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long


Continue reading ...
 

15 Days - day 8

Posted by Lizelle Pool on Monday, May 21, 2012, In : May 2012 

5km at close to goal pace as possible

Do 100 pushups and 100 situps total throughout the day


Continue reading ...
 

15 Days - day 7

Posted by Lizelle Pool on Monday, May 21, 2012, In : May 2012 

100-150 pushups and situps in as few sets as possible - no rest

Repeat 4 times
Run 400m run @ full speed – rest 2 minutes

Run 2.4 - 3.5km run timed


Continue reading ...
 

15 Days - day 6

Posted by Lizelle Pool on Monday, May 21, 2012, In : May 2012 
2.4 km run warmup

Repeat 3-5 times
400m run
squats - 20
lunges - 10/leg

Do 100 pushups and 100 situps total throughout the day


Continue reading ...
 

15 Days - day 5

Posted by Lizelle Pool on Friday, May 18, 2012, In : May 2012 

Repeat 4 times
Max Pushups
Pace Situps 15-20 in 30 seconds

Warmup Jog 5:00

400m at goal pace
800m at goal pace
1.2km at goal pace
1.6km at goal pace
stretch / rest 2 min in between each set...


Continue reading ...
 

15 Days - day 4

Posted by Lizelle Pool on Thursday, May 17, 2012, In : May 2012 

Warm-up jog 10:00

Repeat 5 times
400m run at goal pace
squats - 20
Lunges - 10/leg

Do 100 pushups and 100 situps total throughout the day


Continue reading ...
 

15 Days - day 3

Posted by Lizelle Pool on Wednesday, May 16, 2012, In : May 2012 

Repeat 3 times
Max pushups
Pace Situps 15-20 in 30 seconds

Repeat 2 times
1.5 mile at close to goal pace - rest 10 minutes in between


Continue reading ...
 

15 Days - day 2

Posted by Lizelle Pool on Tuesday, May 15, 2012, In : May 2012 
400m easy run
5 minutes stretching

2.4km timed run

100 push ups
100 sit ups

The sit ups and push ups can be done throughout the day, staggered and and your own pace.
Continue reading ...
 

15 days - day 1

Posted by Lizelle Pool on Monday, May 14, 2012, In : May 2012 

Repeat 3-4 times
Pushups max reps 1 min
Situps - 15-20 reps in 30 seconds

2.4km run warmup

Repeat 2-4 times
400m run at goal pace
squats - 20
lunges - 10/leg
situps - 20 in 30 seconds


Continue reading ...
 

"Goose"

Posted by Lizelle Pool on Monday, April 2, 2012, In : April 2012 
3 Rounds
30 seconds of work/30 seconds of rest
1 minute rest between rounds

Push ups
Thrusters
TRX chin ups
Goblet squats
Jumping lunges
Lateral raises
Jumping jacks
Burpees
Squat jumps

Continue reading ...
 

"Hoola"

Posted by Lizelle Pool on Wednesday, September 7, 2011, In : September 2011 
45 Seconds/15 seconds off
Alternating between:

Skipping
Swings
x10 each exercise
Continue reading ...
 

"Fermented grapes"

Posted by Lizelle Pool on Tuesday, September 6, 2011, In : September 2011 

Today we focus on fast and hard.
Tabata protocol - 8 rounds of 20 seconds of work and 10 seconds of recovery.
If you do not have a stopwatch or timer, you do 10 repetitions of each and 10 seconds recovery.
Complete the 8 rounds of exercise 1 and then move on to exercise two and so on and so forth.

Reverse lunges
Planks
KB swings
Thrusters.

Enjoy!


Continue reading ...
 

"Abrasion"

Posted by Lizelle Pool on Monday, September 5, 2011, In : September 2011 
7 Rounds of:

20 KB swings
10 Box jumps
20 Russian twists
10 Pike push ups
20 Sumo deadlift with high pulls
10 Jumping lunges
Continue reading ...
 

"Cardio baby!"

Posted by Lizelle Pool on Wednesday, August 31, 2011, In : August 2011 
50 Seconds of work
10 Seconds of rest

Variations of kettlebells swings
Between every kettlebell swing you do the following

Skipping
Step ups
Reverse lunges
Mountain climbers
Dips
TRX rows
TRX bicep curls
Planks
Box jumps
Jumping lunges

Keep going and work up to 30 - 40 minutes of continues training.
Continue reading ...
 

"Fun in the sun"

Posted by Lizelle Pool on Tuesday, August 23, 2011, In : April 2011 
5 Rounds of:

10 Depth jumps
50 Walking lunges
30 Dips
12 Decline push ups
Continue reading ...
 

"Oega Boega"

Posted by Lizelle Pool on Monday, August 22, 2011, In : April 2011 
5 Rounds of:

10 Alternating shoulder press
10 Lunge with bicep curls
10 DB Clean and Press with burpee

Then:
5 mins skip
5 mins KB swings
Continue reading ...
 

"Total smurfin'"

Posted by Lizelle Pool on Friday, August 19, 2011, In : August 2011 
2.5km run
50 Burpees
2.5km run
Continue reading ...
 

"Score"

Posted by Lizelle Pool on Thursday, August 18, 2011, In : April 2011 
10 Minute all out effort cycle

Then:
As many rounds as possible in 8 minutes of:
7 Sandbag zecher squats (if you don't have a sandbag a normal goblet squat is fine)
7 TRX rows

Then:
3 Rounds of:
15 KB swings
10 Burpee with clean and press (using the sandbag or 2 DB's)
Continue reading ...
 

"Rapid"

Posted by Lizelle Pool on Wednesday, July 27, 2011, In : July 2011 
6 x 200m run
1 Minute rest between intervals,

Then:
4 x 400m run
1:30 minute rest betweeen intervals
Continue reading ...
 

"A one sided affair"

Posted by Lizelle Pool on Thursday, April 28, 2011, In : April 2011 
Round 1:

Foam rolling for 5 minutes to get rid of all the niggles and get the body prepared for your workout.

Round 2:

10 Push press (L)
10 Suitcase deadlift (weight in left hand)
10 1 arm TRX pulls (left hand)
10 Push press (R)
10 Suitcase deadlift (weight in right hand)
10 1 arm TRX pulls (right hand)

x 6

Round 3:

1500m row, all out effort!
Continue reading ...
 

"Never do it alone"

Posted by Lizelle Pool on Wednesday, April 27, 2011, In : April 2011 
Alright, so with this beautiful public holiday today, grab yourself a training partner, it is always better to train with someone that can help you through the difficult parts and celebrate with you when you are all done!

Round 1:

1km run

Round 2:
5 Push ups (variations can be done in every round)
10 TRX pulls (or normal pull ups for the very brave)
10 Front squats

x 10

Round 3:
Do some foam rolling to get all the knots out of your muscles.
Continue reading ...
 

"Welcome back"

Posted by Lizelle Pool on Tuesday, April 26, 2011, In : April 2011 
It is always with vigour and urge that we do workouts after some layoffs. If you had a layoff during all these public workouts, you will enjoy this one.

Round 1:

Choose any cardio activity of your choice and do:
3 x 5 minute intervals - all out effort on this.
Rest 3 minutes between intervals

Round 2:

20 Reverse lunges (each leg)
20 TRX pulls
50 Step ups/box jumps
100 Skips
30 Dips
30 Ins and outs
50 KB swings
1 Minute plank
20 Snatches (each arm)
25 Deadlifts
30 Burpees
10 Stair accents and decents (up and d...
Continue reading ...
 

"Happy Easter"

Posted by Lizelle Pool on Thursday, April 21, 2011, In : April 2011 
3 Rounds of:

As many reps as possible in 10 Minutes. Rest for 2 minutes and repeat two more times. 

60 Skips
40 Second plank
10 Kettlebell swings

Focus on some serious stretching after this workout. This week was punishing and the body needs to relax.
I prefer following a dvd to do my weekly yoga or stretching, it keeps me accountable and makes me finish the session.
Continue reading ...
 

"Red"

Posted by Lizelle Pool on Wednesday, April 20, 2011, In : April 2011 
40 Seconds of work - 20 Seconds of rest:

6 Rounds of:

Box jumps
Step ups
Straight leg snatch pulls
Deep box squats
Continue reading ...
 

"Nowhere to go"

Posted by Lizelle Pool on Tuesday, April 19, 2011, In : April 2011 
7 Rounds of:

10 Modified renegade rows
10 Alternating shoulder press
20 Mountain climbers
10 1 Arm bent over row
30 2 Handed kettlebell swings
Continue reading ...
 

"Natural ability"

Posted by Lizelle Pool on Monday, April 18, 2011, In : April 2011 
1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1 reps of:

Snatches
Knees to chest
Goblet squats
Push ups
Continue reading ...
 

"Bam2"

Posted by Lizelle Pool on Thursday, April 14, 2011, In : April 2011 
21/18/15/12/10/8/6 reps of:

Mountain climbers
Step ups
Bulgarian split squats
Suicides
Jump squats
Walking lunges
Continue reading ...
 

"Vitality"

Posted by Lizelle Pool on Wednesday, April 13, 2011, In : April 2011 


3 Rounds:
30 seconds - 30 seconds - 60 seconds
Swing left - Swing right - plank

3 Rounds of:
30 seconds -30 seconds - 60 seconds
Press - Press - Swing (2 handed)

3 Rounds:
30 seconds - 30 seconds - 60 seconds
Lunge left - Lunge right - Mountain climbers
Continue reading ...
 

"Statement"

Posted by Lizelle Pool on Tuesday, April 12, 2011, In : April 2011 
500 Skips

10 Turkish Get Ups each side

Then:
5 Rounds of:

10 Renegade rows (each side)
15 Dips
10 Alternating shoulder press
10 Cleans each side

Then:
10 x10 Swings
Continue reading ...
 

"Focus"

Posted by Lizelle Pool on Monday, April 11, 2011, In : April 2011 
200m Run
25 Kettlebell swings
10 Push ups
10 Squats
400m Run
50 Kettlebell swings
20 Push ups
20 Squats
200m Run
25 Kettlebell swings
10 Push ups
10 Squats
Continue reading ...
 

"Deep heat"

Posted by Lizelle Pool on Friday, April 8, 2011, In : April 2011 
500 Skips

Then:
5 Rounds of:
10 Burpees
10 Push ups
10 Deadlifts
10 Box jumps
5 Turkish get ups (each side)

500 Skips
Continue reading ...
 

"Grace is gone"

Posted by Lizelle Pool on Thursday, April 7, 2011, In : April 2011 
3 Rounds of:

30 Second kettlebell swing - left
30 Second kettlebell swing - right
1 Minute plank
Rest 30 seconds between rounds

3 Rounds of:

30 Second reverse lunges - left
30 Seconds reverse lunges - right
1 Minute 2 handed kettlebell swings
Rest 30 seconds between rounds

3 Rounds of:

1 Minute mountain climbers
30 Seconds Squats
30 Seconds plank

Continue reading ...
 

"Grace"

Posted by Lizelle Pool on Wednesday, April 6, 2011, In : April 2011 
Choose any of the following: Swim/Bike/Run/Row:

20 Minutes - all out effort.
Continue reading ...
 

"Alone in the dark"

Posted by Lizelle Pool on Tuesday, April 5, 2011, In : April 2011 
7 Rounds of:

15 Goblet squats
20 Jumping lunges
10 Snatches (L/R)
10 Deep box squat jumps
5 Step ups (L/R)
10 TRX Mountain Climbers
Continue reading ...
 

"Bend like steel"

Posted by Lizelle Pool on Monday, April 4, 2011, In : April 2011 
8 Rounds of 21/18/15/12/10/9/6/3 reps of:

Push ups
TRX pulls
KB swings
40 Second plank
Rocca press
Squats
Continue reading ...
 

"Fantastic Friday"

Posted by Lizelle Pool on Friday, April 1, 2011, In : April 2011 
2 Rounds of:

20 Burpees
20 TRX pulls
20 Slamballs
20 Box jumps
20 Kettlebell swings
20 Military press
20 Dips
10 Push ups
Continue reading ...
 

"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 ...
 

"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 ...
 

"Abdomination"

Posted by Lizelle Pool on Thursday, March 10, 2011, In : February 2011 
Killer ab circuit to start off with:

20 Seconds of work, 20 seconds of rest
2 Rounds of:

Plank
Bicycle kicks
Superman
Mountain climbers

Then:

100 Burpees
100 Sit ups

Stagger as needed
Continue reading ...
 

"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.
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 ...
 

"Easy under"

Posted by Lizelle Pool on Tuesday, March 1, 2011, In : February 2011 
Continuing our recovery workouts for the week with this one.

8 Rounds of 20 seconds on, 10 seconds off:

TRX squat and pull

Then:
5 Rounds of 30 seconds on, 30 seconds off:
TRX pull and bicep combo
Plank
Boat pose
Stability ball hamstring curls
Stability ball roll outs

Continue reading ...
 

"Easy over"

Posted by Lizelle Pool on Monday, February 28, 2011, In : February 2011 
This week we are focusing on getting the body some active rest. So the workouts are going to be light, easy and a lot of mobility work will be done.

No all out efforts for this week.

5km Cycle

Then:

6 Rounds of:

20 Mountain climbers
40 Second plank
30 Second chair pose
5 Slow push ups
10 Revolving chair
Continue reading ...
 

"Deadly intent"

Posted by Lizelle Pool on Friday, February 25, 2011, In : February 2011 

2 Rounds of:
200m Row
400m Run
30 Thrusters
30 Wall balls
30 Box jumps
20 Push ups
20 Dips
20 Jumping lunges
40 Seconds plank


Continue reading ...
 

"Airborn"

Posted by Lizelle Pool on Wednesday, February 23, 2011, In : February 2011 
4 Rounds of:

30 Seconds of work followed by 30 seconds of rest of:

Thrusters
Mountain climbers
Loaded step ups (30 seconds each leg, rest 30 seconds between legs)
Plank ups
Airborn Heismann
Alternating shoulder press
Plank
2 Handed KB swing
Reverse lunges
Continue reading ...
 

"Rate your fate"

Posted by Lizelle Pool on Tuesday, February 22, 2011, In : February 2011 
2km Row
20 Burpees
1km Row
20 Burpees
500m Row
20 Burpees
Continue reading ...
 

"Mood boost"

Posted by Lizelle Pool on Monday, February 21, 2011, In : February 2011 
5 x 5 Workout:
Do 5 rounds of 5 repetitions of each exercise, do it in a circuit fashion:

Clean and press
Dive bomber push up
Bent over one arm row
Step ups
Continue reading ...
 

"Tabata Friday"

Posted by Lizelle Pool on Friday, February 18, 2011, In : February 2011 

Tabata - 20 seconds of work, followed by 10 seconds of rest for 8 rounds.
If you can not time yourself - 8 repetitions followed by 10 seconds of rest

Slamballs
Kettlebell swings
Goblet squats
Jumping jacks
Reverse lunges
Burpees
TRX Pull ups
Push ups


Continue reading ...
 

"Flipper"

Posted by Lizelle Pool on Tuesday, February 15, 2011, In : February 2011 

7 Rounds of:

100m sprint
20 Wall balls
10 Bulgarian split squats
5 Pull ups


Continue reading ...
 

"Black swan"

Posted by Lizelle Pool on Monday, February 14, 2011, In : February 2011 
100's:

10 1 Arm swing left
10 1 Arm swing right
10 Alternating swings
10 Cleans left
10 Cleans right
10 Press left
10 Press right
10 Snatch left
10 Snatch right

Then:
3 Rounds of:
20 Dips
20 Step ups
20 Push ups
20 Pull ups
20 Bulgarian split squats
20 Box jumps
Continue reading ...
 

"Mickey"

Posted by Lizelle Pool on Friday, February 11, 2011, In : February 2011 
4 Rounds of:

500m row
400m run
20 Push ups
20 Jumping lunges
Continue reading ...
 

"Feather duster"

Posted by Lizelle Pool on Thursday, February 10, 2011, In : February 2011 
Do the following 2 exercises continues for 5 rounds without stopping inbetween:

10 Push ups
30 seconds downward facing dog

Then:
4 Rounds of:
20 Kettlebell swings
20 Mountain climbers
20 Deadlifts
Continue reading ...
 

" Force feedback"

Posted by Lizelle Pool on Wednesday, February 9, 2011, In : February 2011 
7 Rounds, 7 Reps of:

Military press
Military push ups
Pull ups

Complete one exercise before you move on to the next.

Then
3km row
Continue reading ...
 

"Cry me a river"

Posted by Lizelle Pool on Tuesday, February 8, 2011, In : February 2011 
4 Rounds of:

400m Run
15 Burpees

2 Minutes rest between rounds
Continue reading ...
 

"Old school"

Posted by Lizelle Pool on Monday, February 7, 2011, In : February 2011 
5 Rounds 10 Reps each of:

Bulgarian split squats - left
Bulgarian split squats - right
Pull ups
Goblet squat
Push ups
Stability ball roll outs

Continue reading ...
 

"Body of steel"

Posted by Lizelle Pool on Friday, February 4, 2011, In : February 2011 
10 Rounds of:

5 Reverse lunges (left/Right)
5 Push ups
5 Jumping lunges
5 Loaded step ups
5 1 Arm bent over rows
20 Swings
Continue reading ...
 

"Shoulder boulder"

Posted by Lizelle Pool on Wednesday, February 2, 2011, In : February 2011 
5 Rounds of 5 reps each of:

Push press
Clean and press
Snatch

Complete one exercise before moving on to the next
Finish off with a 1km run - as fast as you can
Continue reading ...
 

"Rusty meltdown"

Posted by Lizelle Pool on Tuesday, February 1, 2011, In : February 2011 
5 Rounds of:

15 Deep squats
500m row
25 Stability ball roll ins
Continue reading ...
 

"Robot party"

Posted by Lizelle Pool on Monday, January 31, 2011, In : January 2011 
40 Seconds of work/ 20 seconds of rest
5 Rounds:

Weighted step ups left
Weighted step ups right
Floor DB press
Plank
Alternating shoulder press

1 minute rest between rounds
Continue reading ...
 

"Boom Boom"

Posted by Lizelle Pool on Friday, January 28, 2011, In : January 2011 
TRX/Kettlebell/bodyweight fusion:

5 Rounds of:

10 TRX pulls
20 KB swings
5 Push ups
10 TRX Mountain Climbers
10 KB snatches
10 Jumping lunges
Continue reading ...
 

"Desperate"

Posted by Lizelle Pool on Thursday, January 27, 2011, In : January 2011 
5 Rounds of:

400m Run
15 Bent over rows
15 Alternating shoulder press
10 Burpees
Continue reading ...
 

"100"

Posted by Lizelle Pool on Wednesday, January 26, 2011, In : January 2011 
100 Push ups for time.

See how fast you can do 100 push ups - then run 1.6km
Continue reading ...
 

"Comeback"

Posted by Lizelle Pool on Friday, January 21, 2011, In : January 2011 
4 Rounds of:

25 Wall balls
20 Dips
15 Push ups
10 Jumping lunges
5 Burpees

Continue reading ...
 

"Smooth Ride"

Posted by Lizelle Pool on Thursday, January 20, 2011, In : January 2011 
1 x 5km Cycle - all out effort

Rest 3 Minute

1 x 2km Cycle - all out effort
Continue reading ...
 

"Roll over"

Posted by Lizelle Pool on Wednesday, January 19, 2011, In : January 2011 
7 Rounds of:

8 Push ups
40 Second plank
12 Pull overs (on the floor)
10 1 Arm bent over rows
20 Kettlebell swings
Continue reading ...
 

"Chilly bean 2"

Posted by Lizelle Pool on Tuesday, January 18, 2011, In : January 2011 
5 Minute skipping

Then:
3 Rounds of 15/10/10 reps:
Band lateral pulldowns
Stability ball push ups
Stationary lunges
1 Arm KB/DB row
Stability ball alternating shoulder press
Bulgarian split squats

End it off with a 10 minute interval run (1 minute hard/1 minute easy)
Continue reading ...
 

"Classic"

Posted by Lizelle Pool on Monday, January 17, 2011, In : January 2011 
8 Rounds of:

10 Back squats
10 Shoulder press
10 Deadlifts


Continue reading ...
 

"Monkey brain"

Posted by Lizelle Pool on Friday, January 14, 2011, In : January 2011 

7 Rounds of:
200m Row
10 Wall balls
10 Jumping lunges
10 Burpees


Continue reading ...
 

"Doorstopper"

Posted by Lizelle Pool on Thursday, January 13, 2011, In : January 2011 
10 x 100m sprints
30 Seconds rest between sprints

Then:
3 Rounds of:
10 Burpees
10 Dips
10 Push ups
10 Bent over rows
Continue reading ...
 

"Pumpkin pie"

Posted by Lizelle Pool on Wednesday, January 12, 2011, In : January 2011 
Ladder Kettlebell swings:
5 Rounds of 10/20/30/40 2 handed KB swings, rest as needed between sets

Then:

7 Rounds of 7 reps each of:

Sumo deadlift with high pull

Thrusters
Continue reading ...
 

"Sweet as Honey"

Posted by Lizelle Pool on Tuesday, January 11, 2011, In : January 2011 
Ladder workout: - Do exercise 1, then rest 30 seconds, then exercise 1 and 2, rest, then 1, 2 and 3 until you get to the last exercise, then you drop an exercise until you are left with only 1 again.
Do 10 Repetitions of each exercise.
Good luck and enjoy.

Plank
Plank/Push up
Plank/Push up/Russian twist
Plank/Push up/Russian twist/Supine pull up
Push up/Russain twist/Supine pull up
Russian twist/Supine pull up
Supine pull up
Continue reading ...
 

"Fashion statement"

Posted by Lizelle Pool on Monday, January 10, 2011, In : January 2011 

3 Rounds of 1 minute on 15 seconds transition between exercises:

Goblet squats
Mountain climbers
1 Arm kettlebell swings
T- push ups
Reverse lunges (loaded)
Bent over rows
Stationary lunges (30 seconds each leg)
Renegade rows
Step ups (30 seconds each leg)
Thrusters


Continue reading ...
 

"Missing link"

Posted by Lizelle Pool on Saturday, January 8, 2011, In : January 2011 
4 Rounds of:

20 Deadlifts
15 Push ups
10 Thrusters
5 Burpees
Continue reading ...
 

"Juggernaut"

Posted by Lizelle Pool on Thursday, January 6, 2011, In : January 2011 
1 Minute rounds of:

Wall balls
Reverse lunges
Mountain Climbers

Rest 1 minute between rounds
Complete 5 rounds
Continue reading ...
 

"Toxic waste dump"

Posted by Lizelle Pool on Thursday, September 30, 2010, In : September 2010 
10 Rounds of 10 swings - 15 seconds rest between rounds - use a heavy bell for this!

Then:

5 Rounds of:
2 Turkish get ups each side
15 Jumping lunges
15 Modified renegade rows
15 Alternating shoulder press
15 Thrusters
15 Dips
Continue reading ...
 

"No quitting today"

Posted by Lizelle Pool on Wednesday, September 29, 2010, In : September 2010 
6 Rounds: 45 seconds per exercise, 15 seconds for transition. 1 minute rest between rounds

Squats
RDL
Skipping
Floor DB press
KB swings
Continue reading ...
 

"Phat"

Posted by Lizelle Pool on Monday, September 27, 2010, In : September 2010 
Complete rounds start with one reps each and work all the way up to 10 reps:

Single arm swings
Clean and press
Snatch
Reverse lunge

Continue reading ...
 

"The runaround"

Posted by Lizelle Pool on Wednesday, September 22, 2010, In : September 2010 
10 x 200m sprints
Rest 1 minute between sprints

Then:
5 Rounds of 30/30/30 (30 seconds 1st exercise/30 seconds 2nd exercise/30 seconds rest)

Skipping
Plank

Continue reading ...
 

"Edge ahead"

Posted by Lizelle Pool on Tuesday, September 21, 2010, In : September 2010 
6 Rounds of:

15 Goblet sumo squats
15 Single arm kb swings
15 DB floor press
15 Dips
Continue reading ...
 

"Do it for yourself"

Posted by Lizelle Pool on Monday, September 20, 2010, In : September 2010 
For 20 minutes, every minute, on the minute:

5 Supine pull ups
5 DB/KB swings
5 Goblet squats
Continue reading ...
 

"Black pepper"

Posted by Lizelle Pool on Friday, September 17, 2010, In : September 2010 
500m Row
1 Min plank
500m Row
1 Min plank
15 Push ups
500m Row
1 Min plank
15 Push ups
15 Squats
500m Row
1 Min plank
15 Push ups
15 Squats
15 Plank ups
Continue reading ...
 

"Wheel of fortune"

Posted by Lizelle Pool on Thursday, September 16, 2010, In : September 2010 
As many reps as you can in 25 minutes of:

15 KB swings
5 KB snatches (L/R)
5 Push ups
5 Box jumps
50 Skips
Continue reading ...
 

"Herculeus made me do it"

Posted by Lizelle Pool on Wednesday, September 15, 2010, In : September 2010 

Make sure the weight you use in this workout is fairly heavy.
Choose your preferred squat variation.

8 Squats
Rest 10 seconds
8 Squats
Rest 10 seconds
8 Squats
Rest 10 seconds
8 Squats
Rest 10 seconds
8 Squats
Rest 10 seconds
8 Squats
Rest 10 seconds
8 Squats
Rest 10 seconds
8 Squats


Continue reading ...
 

"Bulldog"

Posted by Lizelle Pool on Tuesday, September 14, 2010, In : September 2010 
5 Rounds of:

10 Bulgarian split squats right leg
10 Bulgarian split squats left leg
10 Goblet squats
10 Push ups
10 Pull ups
10 Stability ball roll outs
Continue reading ...
 

"Frontier"

Posted by Lizelle Pool on Monday, September 13, 2010, In : September 2010 
1.6km run

Then:
3 Rounds of:
10 Decline push ups
10 Bulgarian split squats
10 Stability ball roll outs

10 Minutes cycle:

Then:
3 Rounds of:
10 Deadlifts
10 Straight arm pulldowns
1 Minute plank
Continue reading ...
 

"Lose it"

Posted by Lizelle Pool on Friday, September 10, 2010, In : September 2010 
Cycle, all out effort every interval:
2 x 5 minutes
2 x 3 minutes
3 x 1 minute

Rest 1 minute between intervals
Continue reading ...
 

"Oh shucks"

Posted by Lizelle Pool on Thursday, September 9, 2010, In : September 2010 

7 Rounds of 21/18/15/12/10/8/6/3 reps of:

Thrusters
Dips
Jumping lunges
Push ups


Continue reading ...
 

"Right now"

Posted by Lizelle Pool on Wednesday, September 8, 2010, In : September 2010 
600m Run
20 Squats
400m Run
25 Squats
200m Run
20 Squats
200m Run
20 Push ups
400m Run
15 Push ups
600m Run
10 Push ups
Continue reading ...
 

"Crunch"

Posted by Lizelle Pool on Tuesday, September 7, 2010, In : September 2010 
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts
BB press
Cleans
Continue reading ...
 

"Try me"

Posted by Lizelle Pool on Monday, September 6, 2010, In : September 2010 
On the minute, every minute for 20 minutes:

5 DB squat press/DB thruster
5 Mountain climbers (L/R)
5 Reverse lunges (L/R)
Continue reading ...
 

"Ruthless truth"

Posted by Lizelle Pool on Friday, September 3, 2010, In : September 2010 
6 Rounds of:
200m run
10 Stability ball roll ins with push up
10 Windmills
10 Clean and press
Continue reading ...
 

"War machine"

Posted by Lizelle Pool on Thursday, September 2, 2010, In : September 2010 
7 Rounds of:
10 Bulgarian split squats
15 Dips
15 Hanging knee raises
10 Bent over rows
Continue reading ...
 

"Army of two"

Posted by Lizelle Pool on Wednesday, September 1, 2010, In : September 2010 
4 Rounds of:
500m row
200m run
20 Wall balls
10 Goblet squats
10 Push ups
Continue reading ...
 

"Awesome twosome"

Posted by Lizelle Pool on Tuesday, August 31, 2010, In : August 2010 
3 Rounds of:
10 single arm KB snatch
10 Glide reverse lunges
20 2 Arm KB high pulls
10 Push ups
10 2 Arm KB snatch
10 Surrenders
10 2 Arm KB clean and press
20 Russian twists
40 Second plank
200m run/sprint
Continue reading ...
 

"Pure life"

Posted by Lizelle Pool on Monday, August 30, 2010, In : August 2010 
7 Rounds of 7 reps of:

Squats
Alternating DB press

Then:
2km run
Continue reading ...
 

"Chilly bean"

Posted by Lizelle Pool on Friday, August 27, 2010, In : August 2010 
10 Minutes of easy running

3 Rounds of:
10 Push ups
10 Bulgarian split squats
10 Dips

10 Minutes cycling

3 Rounds of:
10 Push ups
10 Bulgarian split squats
10 Dips

Continue reading ...
 

"Serum"

Posted by Lizelle Pool on Thursday, August 26, 2010, In : August 2010 
7 Rounds of:

10 KB squat + press
20 Mountain climbers
10 Push ups
20 Mountain climbers
10 Supine pull ups
20 Mountain climbers
Continue reading ...
 

"Status"

Posted by Lizelle Pool on Wednesday, August 25, 2010, In : August 2010 
10 Rounds of:

10 Burpee 1 - 2 (Burpee in front of boxing bag with a 1/2 punch)
20 KB swings
10 Squat + kick (boxing bag) (L/R)
Continue reading ...
 

"Explosive essentials"

Posted by Lizelle Pool on Tuesday, August 24, 2010, In : August 2010 
As many rounds as you can in 20 minutes of:

5 Pendulum lunges (L/R)
5 Push ups
5 Pulls ups
5 Squats
Continue reading ...
 

"Poison benefits"

Posted by Lizelle Pool on Monday, August 23, 2010, In : August 2010 

4 Rounds of:
15 Sumo deadlift with high pulls
12 BB shoulder press
10 Push ups
40 Mountain climbers
40 Second plank
20 Jumping lunges
15 Reverse lunges (L/R)


Continue reading ...
 

"Pint"

Posted by Lizelle Pool on Friday, August 20, 2010, In : August 2010 

Swim/Cycle/Row/Run:

4 x 4 minute intervals
2 Minutes rest between intervals.
As hard and as fast as you can go during the 4 minute intervals


Continue reading ...
 

"Bullet"

Posted by Lizelle Pool on Thursday, August 19, 2010, In : August 2010 
6 Rounds of:
12 Floor DB press
1 Min skip
20 Mountain climbers
12 Squats
1 Min skip
12 Sumo deadlift with high pull
Continue reading ...
 

"Nible"

Posted by Lizelle Pool on Wednesday, August 18, 2010, In : August 2010 
5 Rounds of:

10 Dips
10 Step ups (L/R)
10 Alternating shoulder press
10 DB Stiff leg deadlift
Continue reading ...
 

"Party people"

Posted by Lizelle Pool on Monday, August 16, 2010, In : August 2010 
6 Rounds of:

10 2 Handed swings
5 Single handed swings (L/R)
10 Alternating swings
5 Snatches (L/R)
5 Clean and press (L/R)
5 Reverse lunges (L/R)
10 Bent over rows
Continue reading ...
 

"Nowhere but here"

Posted by Lizelle Pool on Thursday, August 12, 2010, In : August 2010 
3 x 45 second planks

Then:
3 Rounds of:
25 Squats
10 Plank ups
25 Dips
10 Overhead lunges (L/R)
25 Incline push ups
10 Alternating shoulder press
Continue reading ...
 

"Ginger snap"

Posted by Lizelle Pool on Thursday, July 29, 2010, In : July 2010 
4 Rounds of:
500m row
30 Second plank
30 Second wall sit
15 Slamballs
200m run
Continue reading ...
 

"Better than yesterday"

Posted by Lizelle Pool on Wednesday, July 28, 2010, In : July 2010 
6 Rounds of:
10/10/15/15/10/10 reps of:

Step ups (L/R)
Dips
Snatches
Push ups
Box jumps
Continue reading ...
 

"Banana"

Posted by Lizelle Pool on Tuesday, July 27, 2010, In : July 2010 

4 Rounds of:

15 Squats
400m run


Continue reading ...
 

"AC"

Posted by Lizelle Pool on Monday, July 26, 2010, In : July 2010 
Well done Alberto Contodor on winning the Tour de France for the 3rd time.

3 Rounds of:
30 Knees to chest
30 Jumping lunges
30 Dips
30 Squats
30 DB press
30 Swings
Continue reading ...
 

"No nonsense"

Posted by Lizelle Pool on Friday, July 23, 2010, In : July 2010 
5 Rounds of:

5 Pistols (L/R)
10 Suspension muscle ups
5 Bosu push ups
20 Wall balls

Continue reading ...
 

"Care bear"

Posted by Lizelle Pool on Wednesday, July 21, 2010, In : July 2010 
4 x 200m sprints
Rest 1 minute between sprints

Then:
4 Rounds of 10 reps of:
Push ups
Windmills
Snatches
Swings

End off with 10 Turkish get ups (5 each side)
Continue reading ...
 

"Waistland"

Posted by Lizelle Pool on Tuesday, July 20, 2010, In : July 2010 
7 Rounds of 8 reps each of:

Modified renegade rows
Jumping lunges
Cleans
Squats
Continue reading ...
 

L.O.

Posted by Lizelle Pool on Monday, July 19, 2010, In : July 2010 
Well done Louis Oosthuizen on winning the Open Championship yesterday!

7 Rounds of 21 reps of:

Dips
Deadlifts
Alternating DB press

Continue reading ...
 

"Watch your back"

Posted by Lizelle Pool on Thursday, July 15, 2010, In : July 2010 
10 Bear crawls
10 Alternating bent over rows x 3 rounds
10 Bear crawls
10 Bent over rows x 3 rounds
10 Bear crawls
10 Renegade rows x 3 rounds
10 Bear crawls
15 Single arm bent over rows x 3 rounds
10 Bear crawls
Continue reading ...
 

"Power booster"

Posted by Lizelle Pool on Wednesday, July 14, 2010, In : July 2010 
5 x 1 minute skipping.
Rest 1 minute between rounds

Then:
4 Rounds 15 reps of:
Supine pull ups
Alternating DB press
Step ups (L/R)
Dips
Continue reading ...
 

"Shape"

Posted by Lizelle Pool on Tuesday, July 13, 2010, In : July 2010 
4 Rounds of:

30 Mountain climbers
30 Squats
30 DB/KB swings
30 Clean and press
30 Hanging knee raises
Continue reading ...
 

"Control Alt Delete"

Posted by Lizelle Pool on Wednesday, July 7, 2010, In : July 2010 
5 Rounds of:

10 Bent over DB rows
1 Minute skip
10 Alternating shoulder press
5 Snatches
1 Minute skip
20 Swings
Continue reading ...
 

"Edge ahead"

Posted by Lizelle Pool on Tuesday, July 6, 2010, In : July 2010 
6 Rounds of 15 reps each of:

Goblet sumo squats
Swings
Floor DB press
Dips
Continue reading ...
 

"24"

Posted by Lizelle Pool on Monday, July 5, 2010, In : July 2010 
8 Rounds - Alternating between 20 reps and 10 reps rounds:

Sumo deadlift high pull
Bulgarian split squats
Incline push ups
30 Second plank

Make sure the weight you use on the 10 rep rounds are heavier than the 20 rep rounds.
Continue reading ...
 

"Quarter of a day"

Posted by Lizelle Pool on Thursday, July 1, 2010, In : July 2010 

6 x 200m run
2 Minutes rest between sprints

Then:
4 Rounds of:
15 Frog push ups
30 Mountain climbers
15 Dips
30 Stability ball roll outs


Continue reading ...
 

"Barking up the wrong tree"

Posted by Lizelle Pool on Wednesday, June 30, 2010, In : June 2010 

7 Rounds, 5 reps each of:

KB Swings
KB Snatches
KB Clean and press
KB Step ups (1 KB in racked position)
KB Reverse lunge (1 KB in racked position)
KB Bent over row

Rest 2 - 3 minutes between rounds, you'll need it!


Continue reading ...
 

"Do it MY WAY"

Posted by Lizelle Pool on Tuesday, June 29, 2010, In : June 2010 
Run:

All out efforts of:
1km run
2Minutes rest
600m run
2 Minutes rest
400m run
1 Minute rest
200m run
Continue reading ...
 

"Chopper"

Posted by Lizelle Pool on Monday, June 28, 2010, In : June 2010 
4 Rounds of:

200m Run
5 Snatches (L/R)
10 1 Arm DB press
10 Reverse lunges (L/R)
5 Burpees
Continue reading ...
 

"Mouse trap"

Posted by Lizelle Pool on Thursday, June 24, 2010, In : June 2010 
3 Rounds of:
500m row
50 Wall balls
40 Walking lunges
30 Seconds plank
20 Dips
10 Glide slide outs
Continue reading ...
 

No jelly belly"

Posted by Lizelle Pool on Wednesday, June 23, 2010, In : June 2010 
1km run
3km cycle

Then:
8 Rounds of:
15 1 Arm KB/DB swings
10 Double KB/DB clean and press
5 Push ups
5 Box jumps
Continue reading ...
 

"Just cause"

Posted by Lizelle Pool on Monday, June 21, 2010, In : June 2010 
150 Wall balls

Then:
3 Rounds of 21-21-21 reps of:

Military press
Side step ups
KB/DB high pulls
Stationary lunges

Continue reading ...
 

"Where is wonderland?"

Posted by Lizelle Pool on Friday, June 18, 2010, In : June 2010 
Do as many rounds as you can in 15 minutes:

5 Jumping pull ups
10 Bent over rows
10 Sit ups

No legs today, they must be dead after yesterday's workout!
Continue reading ...
 

"Under the radar"

Posted by Lizelle Pool on Thursday, June 17, 2010, In : June 2010 
1km run

Then:
7 Rounds of:
7 Thrusters
30 Mountain climbers

Rest completely between sets.
Use heavy loads on the thrusters
Continue reading ...
 

"Massive spaceball"

Posted by Lizelle Pool on Tuesday, June 15, 2010, In : June 2010 
2 Rounds:
50 Skips
50 Slamballs
40 Squats
40 Sit ups
30 Hanging knee raises
30 Mountain climbers
20 Stationary lunges
20 Modified T-push ups
10 Modified renegade rows
10 Push ups


Continue reading ...
 

"Jabulani"

Posted by Lizelle Pool on Monday, June 14, 2010, In : June 2010 
50 Box jumps

Then:
5 Rounds of:
10 Reverse lunges
5 Snatches (L/R)
10 DB/KB swings

No rest between exercises, 30 seconds rest between circuits
Continue reading ...
 

"United"

Posted by Lizelle Pool on Saturday, June 12, 2010, In : June 2010 
As many rounds as you can do in 20 minutes of:

20 KB/DB swings
10 Goblet squats/normal sqauts
5 Push ups
Continue reading ...
 

"Bring on the world cup"

Posted by Lizelle Pool on Thursday, June 10, 2010, In : June 2010 
6 Rounds of:
10 Doulbe KB clean and press (or barbell clean and press)
100 Skips
20 Swings
10 Single snatches (L/R)
100 Skips
20 Swings
Continue reading ...
 

"Ma se kinders"

Posted by Lizelle Pool on Wednesday, June 9, 2010, In : June 2010 
4 Minute tabata style squats.
20 Seconds of work, 10 seconds of rest, 8 rounds

Then:
4 Rounds of:
10 Dips
10 Incline push ups
10 Upright rows
40 Second planks
Continue reading ...
 

"International affair"

Posted by Lizelle Pool on Tuesday, June 8, 2010, In : June 2010 
7 Rounds of:

21/18/15/12/10/8/6 reps of:

Jumping pull ups
Walking lunges
Plank ups
Continue reading ...
 

"Big ears"

Posted by Lizelle Pool on Monday, June 7, 2010, In : June 2010 
5 Rounds 20 Reps of:

KB/DB alternating presses
Squats
Supine pull ups
Windmills
Stationary lunges
Continue reading ...
 

"No can do"

Posted by Lizelle Pool on Wednesday, June 2, 2010, In : June 2010 
20 Continuous minutes of:

45 seconds skip
45 seconds KB/DB swings

Allow 15 Seconds for transition
Continue reading ...
 

"Whenever you can"

Posted by Lizelle Pool on Tuesday, June 1, 2010, In : June 2010 
Do 2 exercises right after each other without any rest between them for 3 rounds then rest 2 minutes and move on to the next 2 exercises.

10 reps for each exercise

1A Thrusters
1B Bent over rows

2A Stationary lunges
2B Kettlebell high pulls

3A Push ups
3B Kettlebell swings

4A Side to side hops
4B Jumping lunges
Continue reading ...
 

"Monday Damages"

Posted by Lizelle Pool on Monday, May 31, 2010, In : May 2010 

4 Rounds 20 reps/4 Rounds 10 reps of:

Supine pull ups
Deadlifts
Snatches
30 Second plank

Make sure you make the weight heavier when you do the rounds of 10 reps


Continue reading ...
 

"Ruthless truth"

Posted by Lizelle Pool on Thursday, May 27, 2010, In : May 2010 

6 Rounds of:
200m run
10 Stability ball roll in with push ups
10 Windmills
10 Clean and press


Continue reading ...
 

"Spiked run"

Posted by Lizelle Pool on Wednesday, May 26, 2010, In : May 2010 
30 second intervals of:
Suspension row
T-push ups
KB swings
Alternating reverse lunges

Rest 30 seconds between rounds
As many rounds as you can do in 20 minutes
Continue reading ...
 

"90%"

Posted by Lizelle Pool on Tuesday, May 25, 2010, In : May 2010 
3 x 400m sprint - rest 90 seconds between sprints
2 x 200m sprint - rest 60 seconds between sprints

Then:
4 Rounds of:
10 Snatches
10 Pistols

4 Rounds of:
10 Clean and press
10 Jumping lunges

4 Rounds of:
10 Supine pull ups
10 Push ups
Continue reading ...
 

"Pillow"

Posted by Lizelle Pool on Monday, May 24, 2010, In : May 2010 
4 Round - 20 reps of:
Push press
Plank - 30 seconds
Bulgarian split squats
Dips

Then:
4 Rounds - 10 reps  of the same exercises, make sure you increase the weight!
Continue reading ...
 

"Pins and needles"

Posted by Lizelle Pool on Friday, May 21, 2010, In : May 2010 
A quick one today.
Do as many rounds as possible in 20 minutes, alternating between the two exercises.
45 seconds of work/45 seconds of rest of:

Burpees
Step running
Continue reading ...
 

"Fast, furious, fantastic"

Posted by Lizelle Pool on Thursday, May 20, 2010, In : May 2010 
Kettlebell ladder workout:
Do exercise 1, rest 30 seconds, do exercise 1 and 2, rest 30 seconds and continue till last exercise

1 Arm swing left
1 Arm swing right
1 Arm high pull left
1 Arm high pull right
1 Arm clean left
1 Arm clean right
Continue reading ...
 

"Royal Marine challenge"

Posted by Lizelle Pool on Wednesday, May 19, 2010, In : May 2010 
10 Minute row

Then:
Round 1 - 15 reps/Round 2: 10 reps/Round 3: 5 reps
Go heavier on every round.
Do 3 cycles

Swings
High pulls
Clean and press
Snatch
Squat

End off with a 5km cycle for time

Continue reading ...
 

"Stardust"

Posted by Lizelle Pool on Wednesday, May 19, 2010, In : May 2010 
20 Minute run
Record best distance in 20 minutes

Then:
30/20/10/10/20/30 reps of:
Dips
BB clean and press
Supine pull ups
Continue reading ...
 

"Godric"

Posted by Lizelle Pool on Monday, May 17, 2010, In : May 2010 
5 Push ups
10 Jumping lunges
10 Wall balls

20 rounds in 20 minutes.
You have to complete all three exercises in 1 minute - use the time that is left for recovery.
Continue reading ...
 

"Slim pickings"

Posted by Lizelle Pool on Wednesday, March 24, 2010, In : March 2010 
8 Rounds of:

10 Glide burpees
10 Thrusters
10 Push ups

Then:
1km run
Continue reading ...
 

"Dangerous"

Posted by Lizelle Pool on Friday, December 18, 2009, In : December 2009 
200 Swings, 2 handed, left, right and alternating

Then:
7 Rounds of:
20 Deadlifts
20 Wall balls
20 Swings
20 Snatches L/R
Continue reading ...
 

"Sculpt"

Posted by Lizelle Pool on Wednesday, December 9, 2009, In : December 2009 
6 Rounds of:
10 DB presses
10 Sumo deadlift with high pull
10 Thrusters
10 Dips
10 Push ups
10 Swings
Continue reading ...
 

"V"

Posted by Lizelle Pool on Tuesday, November 24, 2009, In : November 2009 
30 Thrusters
30 Wall balls
30 Slamballs
30 Push ups
30 Sit ups
30 Box jumps
30 Jumping pull ups
30 Jumping lunges
2km Run
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"Rolls Royce"

Posted by Lizelle Pool on Friday, November 6, 2009, In : November 2009 
3 Rounds of:
500m row
200m run
30 Slamballs
30 Wallballs
30 Box jumps
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"Kingpin"

Posted by Lizelle Pool on Thursday, November 5, 2009, In : November 2009 
5 Rounds of:
20 Sumo deadlifts with high pull
20 Sit ups
20 Stationary lunges
20 Burpees
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"Tarantula"

Posted by Lizelle Pool on Tuesday, November 3, 2009, In : November 2009 
5 Rounds of:
15 sumo squats
15 single arm rows
25 DB swings
15 Push ups
10 Reverse lunges
12 Snatches

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"Wolf"

Posted by Lizelle Pool on Monday, November 2, 2009, In : November 2009 
4 Rounds:
Push up combo
5 Normal push ups
5 Wide grip push ups
5 Close grip push ups
5 Staggered push ups left and right

2 Minutes rest between rounds

then 3 rounds of:
30 Burpees
30 Squats
30 Dips
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"Rome"

Posted by Lizelle Pool on Friday, October 30, 2009, In : October 2009 
10 Rounds of:
5 Burpees
10 DB Snatches
15 Mountain climbers
20 DB swings
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"Johny Bravo"

Posted by Lizelle Pool on Wednesday, October 28, 2009, In : October 2009 
7 Rounds of:
21/18/15/12/10/8/6 reps of:
Mountain climbers
Reverse lunges
Jumping jacks
Burpees
Sit ups
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Wednesday

Posted by Lizelle Pool on Wednesday, September 30, 2009,

1000 skips

50 Burpees

 


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