Showing Tag: "roll" (Show all posts)

"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 ...
 

"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!
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"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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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"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
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"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 ...
 

"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 ...
 
 

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