Showing Tag: "dips" (Show all posts)

"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 ...
 

"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...
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"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 
 

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