Showing Tag: "burpees" (Show all posts)

"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 ...
 

"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 ...
 

"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 ...
 

"Total smurfin'"

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

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"Challenge Day"

Posted by Lizelle Pool on Thursday, February 17, 2011, In : February 2011 
How many burpees can you complete in 20 Minutes?

Make sure you warm up properly before you start, then hit the stopwatch and go.

Let us know how many you get!
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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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
Continue reading ...
 

"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
Continue reading ...
 
 

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