Showing Tag: "bulgarian" (Show all posts)

"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
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"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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"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


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"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
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"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

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"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)
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"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
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"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
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"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

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"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!
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