Showing Tag: "squat" (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 ...
 

"Barbell way"

Posted by Lizelle Pool on Wednesday, September 10, 2014, In : September 2014 
1.2km run

Every minute on the minute for 10 minutes:

10 KB swings
10 Push ups

10/10/8/8/6/6/4/4 reps of:

Front squats
Continue reading ...
 

"Zero to hero"

Posted by Lizelle Pool on Friday, September 5, 2014, In : September 2014 
6/6/6/6 reps:

Deadlifts

5/5/5/5 reps:

Squats/cleans

10/10/10/10 reps each leg:

Stationary lunges with one side weighted
15 KB swings
Continue reading ...
 

"Bodyguard"

Posted by Lizelle Pool on Wednesday, August 27, 2014, In : August 2014 
5 Rounds of: 30 seconds work/20 seconds rest

Shoulder dislocations 
Stick ups
Snatches - left
Snatches - right
KB racked front squat - left
KB racked front squat - right
Pike push ups
TRX rows
Walkouts
Stick overhead 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 ...
 

"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 ...
 

"Red"

Posted by Lizelle Pool on Wednesday, April 20, 2011, In : April 2011 
40 Seconds of work - 20 Seconds of rest:

6 Rounds of:

Box jumps
Step ups
Straight leg snatch pulls
Deep box squats
Continue reading ...
 

"Natural ability"

Posted by Lizelle Pool on Monday, April 18, 2011, In : April 2011 
1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1 reps of:

Snatches
Knees to chest
Goblet squats
Push ups
Continue reading ...
 

"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
Continue reading ...
 

"Focus"

Posted by Lizelle Pool on Monday, April 11, 2011, In : April 2011 
200m Run
25 Kettlebell swings
10 Push ups
10 Squats
400m Run
50 Kettlebell swings
20 Push ups
20 Squats
200m Run
25 Kettlebell swings
10 Push ups
10 Squats
Continue reading ...
 

"Grace is gone"

Posted by Lizelle Pool on Thursday, April 7, 2011, In : April 2011 
3 Rounds of:

30 Second kettlebell swing - left
30 Second kettlebell swing - right
1 Minute plank
Rest 30 seconds between rounds

3 Rounds of:

30 Second reverse lunges - left
30 Seconds reverse lunges - right
1 Minute 2 handed kettlebell swings
Rest 30 seconds between rounds

3 Rounds of:

1 Minute mountain climbers
30 Seconds Squats
30 Seconds plank

Continue reading ...
 

"Alone in the dark"

Posted by Lizelle Pool on Tuesday, April 5, 2011, In : April 2011 
7 Rounds of:

15 Goblet squats
20 Jumping lunges
10 Snatches (L/R)
10 Deep box squat jumps
5 Step ups (L/R)
10 TRX Mountain Climbers
Continue reading ...
 

"Bend like steel"

Posted by Lizelle Pool on Monday, April 4, 2011, In : April 2011 
8 Rounds of 21/18/15/12/10/9/6/3 reps of:

Push ups
TRX pulls
KB swings
40 Second plank
Rocca press
Squats
Continue reading ...
 

"Joyride"

Posted by Lizelle Pool on Thursday, March 31, 2011, In : March 2011 
400m Run
10 Push ups
40 Mountain climbers
20 Slamballs

200m Run
20 Push ups
10 Jumping Lunges
20 Slamballs

400m Run
10 Push ups
20 Push press
20 Slamballs

200m Run
20 Squats
40 Mountain climbers
20 Slamballs
Continue reading ...
 

"Donkey ears"

Posted by Lizelle Pool on Wednesday, March 30, 2011, In : March 2011 
400m Run
10 Push ups
40 Mountain Climbers

200m Run
20 Push ups
10 Jumping lunges

400m Run
10 Push ups
20 Push press

200m Run
20 Squats
40 Mountain climbers
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 ...
 

"Endure me"

Posted by Lizelle Pool on Wednesday, March 23, 2011, In : March 2011 
As many reps as possible in 20 minutes of:

800m Run (Swap the run for 500m row if you want)
40 Kettlebell swings
20 Goblet squats
Continue reading ...
 

"Devious diva"

Posted by Lizelle Pool on Wednesday, March 16, 2011, In : March 2011 
Day 3 of Kettlebell week is upon us! How you holding up?

As many rounds as possible in 20 minutes of:

200m Run
10 KB goblet squats
10 Modified renegade row (L/R)
20 KB swings
Continue reading ...
 

"TRX trouble"

Posted by Lizelle Pool on Wednesday, March 9, 2011, In : March 2011 
30 seconds on/30 seconds off:

4 Rounds of:

TRX single leg squats - left
TRX single leg squats - right
Balance lunge - left
Balance lunge - right
Single leg ball hamstring curl - left
Single leg ball hamstring curl - right
TRX chest press
TRX row
TRX shoulder raise
TRX bicep curl
TRX tricep press

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 ...
 

"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.
Continue reading ...
 

"evo"

Posted by Lizelle Pool on Wednesday, March 2, 2011, In : March 2011 
Circuit 1:

4 Rounds of:
30 second holds for all the following moves.
Takes a 15 second break between exercises

Downward dog
Hand plank
Normal plank
Side plank left
Side plank right

Circuit 2:
3 Rounds of:
20 Push ups
20 Bodyweight squats
30 Second wall sit

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 ...
 

"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 ...
 

"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


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 ...
 

"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 ...
 

"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)
Continue reading ...
 

"Classic"

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

10 Back squats
10 Shoulder press
10 Deadlifts


Continue reading ...
 

"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


Continue reading ...
 

"No quitting today"

Posted by Lizelle Pool on Wednesday, September 29, 2010, In : September 2010 
6 Rounds: 45 seconds per exercise, 15 seconds for transition. 1 minute rest between rounds

Squats
RDL
Skipping
Floor DB press
KB swings
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 ...
 

"Do it for yourself"

Posted by Lizelle Pool on Monday, September 20, 2010, In : September 2010 
For 20 minutes, every minute, on the minute:

5 Supine pull ups
5 DB/KB swings
5 Goblet squats
Continue reading ...
 

"Black pepper"

Posted by Lizelle Pool on Friday, September 17, 2010, In : September 2010 
500m Row
1 Min plank
500m Row
1 Min plank
15 Push ups
500m Row
1 Min plank
15 Push ups
15 Squats
500m Row
1 Min plank
15 Push ups
15 Squats
15 Plank ups
Continue reading ...
 

"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


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
Continue reading ...
 

"Right now"

Posted by Lizelle Pool on Wednesday, September 8, 2010, In : September 2010 
600m Run
20 Squats
400m Run
25 Squats
200m Run
20 Squats
200m Run
20 Push ups
400m Run
15 Push ups
600m Run
10 Push ups
Continue reading ...
 

"Try me"

Posted by Lizelle Pool on Monday, September 6, 2010, In : September 2010 
On the minute, every minute for 20 minutes:

5 DB squat press/DB thruster
5 Mountain climbers (L/R)
5 Reverse lunges (L/R)
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 ...
 

"Army of two"

Posted by Lizelle Pool on Wednesday, September 1, 2010, In : September 2010 
4 Rounds of:
500m row
200m run
20 Wall balls
10 Goblet squats
10 Push ups
Continue reading ...
 

"Pure life"

Posted by Lizelle Pool on Monday, August 30, 2010, In : August 2010 
7 Rounds of 7 reps of:

Squats
Alternating DB press

Then:
2km run
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 ...
 

"Serum"

Posted by Lizelle Pool on Thursday, August 26, 2010, In : August 2010 
7 Rounds of:

10 KB squat + press
20 Mountain climbers
10 Push ups
20 Mountain climbers
10 Supine pull ups
20 Mountain climbers
Continue reading ...
 

"Status"

Posted by Lizelle Pool on Wednesday, August 25, 2010, In : August 2010 
10 Rounds of:

10 Burpee 1 - 2 (Burpee in front of boxing bag with a 1/2 punch)
20 KB swings
10 Squat + kick (boxing bag) (L/R)
Continue reading ...
 

"Explosive essentials"

Posted by Lizelle Pool on Tuesday, August 24, 2010, In : August 2010 
As many rounds as you can in 20 minutes of:

5 Pendulum lunges (L/R)
5 Push ups
5 Pulls ups
5 Squats
Continue reading ...
 

"Bullet"

Posted by Lizelle Pool on Thursday, August 19, 2010, In : August 2010 
6 Rounds of:
12 Floor DB press
1 Min skip
20 Mountain climbers
12 Squats
1 Min skip
12 Sumo deadlift with high pull
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 ...
 

"Banana"

Posted by Lizelle Pool on Tuesday, July 27, 2010, In : July 2010 

4 Rounds of:

15 Squats
400m run


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 ...
 

"Waistland"

Posted by Lizelle Pool on Tuesday, July 20, 2010, In : July 2010 
7 Rounds of 8 reps each of:

Modified renegade rows
Jumping lunges
Cleans
Squats
Continue reading ...
 

"Shape"

Posted by Lizelle Pool on Tuesday, July 13, 2010, In : July 2010 
4 Rounds of:

30 Mountain climbers
30 Squats
30 DB/KB swings
30 Clean and press
30 Hanging knee raises
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 ...
 

"24"

Posted by Lizelle Pool on Monday, July 5, 2010, In : July 2010 
8 Rounds - Alternating between 20 reps and 10 reps rounds:

Sumo deadlift high pull
Bulgarian split squats
Incline push ups
30 Second plank

Make sure the weight you use on the 10 rep rounds are heavier than the 20 rep rounds.
Continue reading ...
 

"Massive spaceball"

Posted by Lizelle Pool on Tuesday, June 15, 2010, In : June 2010 
2 Rounds:
50 Skips
50 Slamballs
40 Squats
40 Sit ups
30 Hanging knee raises
30 Mountain climbers
20 Stationary lunges
20 Modified T-push ups
10 Modified renegade rows
10 Push ups


Continue reading ...
 

"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
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 ...
 

"Big ears"

Posted by Lizelle Pool on Monday, June 7, 2010, In : June 2010 
5 Rounds 20 Reps of:

KB/DB alternating presses
Squats
Supine pull ups
Windmills
Stationary lunges
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 ...
 

"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

Continue reading ...
 

"Tarantula"

Posted by Lizelle Pool on Tuesday, November 3, 2009, In : November 2009 
5 Rounds of:
15 sumo squats
15 single arm rows
25 DB swings
15 Push ups
10 Reverse lunges
12 Snatches

Continue reading ...
 
 

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