Showing Tag: "building" (Show all posts)

"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
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"Classic"

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

10 Back squats
10 Shoulder press
10 Deadlifts


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"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


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"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
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"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
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"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


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"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


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"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
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"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
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"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
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"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


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"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

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"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
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