Showing Tag: "swing" (Show all posts)

07/06/2016

Posted by Lizelle Pool on Tuesday, June 7, 2016, In : June 2016 
Workout 20 of 20. We have made it:

And to celebrate, a nice little one.....

200m run 
10 Push ups
25 KB swings
x4

25 Swings
10 Goblet squats
x 4

25 KB swings
500m row
10 TRX "T"
x 4

25 Swings
10 Double KB cleans
5 Sandbag burpees
x 4

25 Swings
50 Skips
10 Pike push ups
x 4



Continue reading ...
 

06/06/2016

Posted by Lizelle Pool on Monday, June 6, 2016, In : June 2016 
Workout 19 out of 20:

3 Minutes swings
Rest 1 minute
3 Minutes Stair running
1 Minute rest
3 Minutes Single arm swings - switch every 10 reps
1 Minute rest
3 Minute Weighted stair walking
1 Minute rest
3 Minute alternating swings
1 Minute rest

5 Rounds of:

3 Minute work/1 minute rest of:

10 Swings
6 Dead stop bent over rows - each side
3 Push ups



Continue reading ...
 

03/06/2016

Posted by Lizelle Pool on Friday, June 3, 2016, In : June 2016 
10 Double KB cleans
1 Double KB front squat
9 Double KB cleans
2 Double KB front squat
8...1
3...10
Do 25 Swings between every set

10 Swings
10 Push ups
10 Swings
9 Push ups
10 Swings
8 Push ups.....1



Continue reading ...
 

02/06/2016

Posted by Lizelle Pool on Thursday, June 2, 2016, In : June 2016 
40 Seconds of work/20 seconds of rest:

KB swings
Boxing bag work

x 20
Continue reading ...
 

01/06/2016

Posted by Lizelle Pool on Wednesday, June 1, 2016, In : June 2016 
25 Swings
100 Skips
x 4

25 Swings
15 Medicine ball woodchops
x 4

25 Swings
15 BB high pulls
x 4

25 Swings
10 Medicine ball burpees
x 4

25 Swings
10 KB push ups
x 4
Continue reading ...
 

31/05/2016

Posted by Lizelle Pool on Tuesday, May 31, 2016, In : May 2016 
Workout 15 out 20 of the 10 000 swing challenge:

10 Swings
3 Goblet squats
6 KB stair walking
15 Swings
3 Goblet squats
6 KB stair walking
25 Swings
3 Goblet squats
6 KB stair walking
50 Swings

x 5
Continue reading ...
 

27/05/2016

Posted by Lizelle Pool on Friday, May 27, 2016, In : May 2016 
Workout 13 of 20 of the 10 000 swing challenge:

25 Swings
12 Renegade rows
25 Swings
x 4

25 Swings
30 Second pike hold
x 4

25 Swings
20 BB hang cleans
x 4

25 Swings
100 Skips
x 4

100 Swings - break down as needed
Continue reading ...
 

26/05/2016

Posted by Lizelle Pool on Thursday, May 26, 2016, In : May 2016 
Workout 12/20

10 Swings
10 Walking lunges
15 Swings
10 RDL
25 Swings
10 Bulgarian split squats - total
50 Swings

x 5
Continue reading ...
 

25/05/2016

Posted by Lizelle Pool on Wednesday, May 25, 2016, In : May 2016 
Workout 11/20 of the 10 000 swing challenge

10 Swings
5 RDL
5 TRX "T"
15 Swings
6 RDL
6 TRX "T"
25 Swings
7 RDL
7 TRX "T"
50 Swings

x 5
Continue reading ...
 

24/05/2016

Posted by Lizelle Pool on Tuesday, May 24, 2016, In : May 2016 
Day 10 of 20 of the 10 000 swing challenge

250m row
25 swings
x 4

10 Swings
5 Single KB floor press
3 Single KB overhead press
15 Swings
6 Single KB floor press
4 Single KB overhead press
25 Swings
7 Single KB floor press
5 Single KB overhead press
50 Swings
x 4
Continue reading ...
 

23/05/2016

Posted by Lizelle Pool on Monday, May 23, 2016, In : May 2016 
100 Swings

10 Swings
5 Deadlifts
15 Swings
5 Deadlifts
25 Swings
5 Deadlifts
50 Swings

10 Swings
5 Landmine shoulder press
15 Swings
5 Landmine shoulder press
25 Swings
5 Landmine shoulder press
50 Swings

10 Swings
5 RDL
15 Swings
5 RDL
25 Swings
5 RDL
50 Swings

100 Swings

Tabata rope slams - 20 seconds work/10 second rest x 8




Continue reading ...
 

20/05/2016

Posted by Lizelle Pool on Friday, May 20, 2016, In : May 2016 
Workout 8/20 of the 10 000 swing challenge

1:35 min run/25 second rest x 5

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Squats

x 5
Continue reading ...
 

19/05/2016

Posted by Lizelle Pool on Thursday, May 19, 2016, In : May 2016 
10 Swings
3 Single KB clean - both sides
15 Swings
4 Single KB cleans - both sides
25 Swings
5 Single KB cleans - both sides
50 swings
500m row

x 5
Continue reading ...
 

18/05/2016

Posted by Lizelle Pool on Wednesday, May 18, 2016, In : May 2016 
3 Rounds of:

10 Burpee box step ups
Sandbag flips

3 Rounds of:

10 Glide mountain climbers with push ups
15 TRX pulls

3 Rounds of:

10 Glide bridges
5 Hand release push ups

3 x 30 second planks
10 seconds rest between planks

Additional work:

500 Swings - break it up as needed
Continue reading ...
 

17/05/2016

Posted by Lizelle Pool on Tuesday, May 17, 2016, In : May 2016 
Day 5:

10 000 Swing Challenge

10 Swings
5 Double KB floor press
Farmer's walk
15 Swings
5 Double KB floor press
Farmer's walk
25 Swings
5 Double KB floor press
Farmer's walk
50 Swings

x5
Continue reading ...
 

16/05/2016

Posted by Lizelle Pool on Monday, May 16, 2016, In : May 2016 
Day 4:

10 000 Swing challenge

10 Swings
1 Turkish get up - each side
15 Swings
2 Turkish get ups - each side
25 Swings
3 Turkish get ups - each side
50 Swings

x 5
Continue reading ...
 

13/05/2016

Posted by Lizelle Pool on Friday, May 13, 2016, In : March 2016 
Day 3:

10 000 KB swing challenge

Warm-up:

2 Rounds of:

500m row
30 Second hollow rock hold
10 Stationary lunges - each leg

Workout:

10 Swings
1 Goblet squat
15 Swings
2 Goblet squats
25 Swings
3 Goblet squats
50 Swings

x 5
Continue reading ...
 

12/05/2016

Posted by Lizelle Pool on Thursday, May 12, 2016, In : May 2016 
Day 2:

10 000 KB swing challenge

Yesterday we did a push exercise with all the swings, today we are doing a pull.

10 Swings
3 Double KB bent over rows
15 Swings
4 Double KB bent over rows
25 Swings
5 Double KB swings
50 Swings

Repeat 4 more times for a total of 500 swings

=1000 swings done in 2 days!
Continue reading ...
 

11/05/2016

Posted by Lizelle Pool on Wednesday, May 11, 2016, In : May 2016 
I am following a Dan John workout from today.
You are most welcome to follow it with me, it is the 10 000 swing challenge and it goes like this.

Day 1:

5 Rounds of:

10 Swings
3 Single KB press L/R
15 Swings
3 Single KB press L/R
25 Swings
3 Single KB press L/R
50 Swings

Rest between sets by stretching what is tight, usually chest and hip flexors



Continue reading ...
 

"Inverted"

Posted by Lizelle Pool on Tuesday, October 7, 2014, In : October 2014 
40 Seconds of work/20 seconds of rest x 10

KB swings

Then:

15 Seconds of work/15 seconds of rest:

KB snatch - alternate arms each time
x 20

Then:

For 10 minutes:

Alternating KB clean and press - switch every rep
See how many reps you can get in 10 minutes
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 ...
 

"Super...."

Posted by Lizelle Pool on Thursday, May 22, 2014, In : May 2014 
10 Push ups
25 Swings
10 TRX rows
25 kb swings
x2

30 second plank
25 KB swings
15 Sandbag high pulls
25 KB swings
x2

15 Russian twists - each side
25 KB swings
25 Mountain climbers - each side
25 KB swings
x2

Bulgarian split squat - left
25 KB swings
Bulgarian split squat - right
25 KB swings
x2
Continue reading ...
 

"Kettlebell magic"

Posted by Lizelle Pool on Wednesday, April 16, 2014, In : April 2014 
Today is the best "cardio" and conditioning move in the world

12 TRX push ups
25 KB swings
12 KB deadlift
25 KB swings
x2

10 TRX rows
25 KB swings
40 Second plank
25 KB swings
x2

20 Step dips
25 KB swings
30 Second pilates hold
25 KB swings
x2

10 Single leg RDL (L/R)
25 KB swings
10 Reverse lunges (L/R)
25 KB swings
x2
Continue reading ...
 

"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 ...
 

"Let's get going again"

Posted by Lizelle Pool on Monday, June 4, 2012, In : June 2012 
After a week of recovery from the 15 day challenge, we are back with a cheeky one.

5 Rounds of:

25 Kettlebell swings
25 Mountain climbers each leg
25 Knees to chest
25 Stability ball back extensions
Continue reading ...
 

"Hoola"

Posted by Lizelle Pool on Wednesday, September 7, 2011, In : September 2011 
45 Seconds/15 seconds off
Alternating between:

Skipping
Swings
x10 each exercise
Continue reading ...
 

"Fermented grapes"

Posted by Lizelle Pool on Tuesday, September 6, 2011, In : September 2011 

Today we focus on fast and hard.
Tabata protocol - 8 rounds of 20 seconds of work and 10 seconds of recovery.
If you do not have a stopwatch or timer, you do 10 repetitions of each and 10 seconds recovery.
Complete the 8 rounds of exercise 1 and then move on to exercise two and so on and so forth.

Reverse lunges
Planks
KB swings
Thrusters.

Enjoy!


Continue reading ...
 

"Abrasion"

Posted by Lizelle Pool on Monday, September 5, 2011, In : September 2011 
7 Rounds of:

20 KB swings
10 Box jumps
20 Russian twists
10 Pike push ups
20 Sumo deadlift with high pulls
10 Jumping lunges
Continue reading ...
 

"Score"

Posted by Lizelle Pool on Thursday, August 18, 2011, In : April 2011 
10 Minute all out effort cycle

Then:
As many rounds as possible in 8 minutes of:
7 Sandbag zecher squats (if you don't have a sandbag a normal goblet squat is fine)
7 TRX rows

Then:
3 Rounds of:
15 KB swings
10 Burpee with clean and press (using the sandbag or 2 DB's)
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 ...
 

"Happy Easter"

Posted by Lizelle Pool on Thursday, April 21, 2011, In : April 2011 
3 Rounds of:

As many reps as possible in 10 Minutes. Rest for 2 minutes and repeat two more times. 

60 Skips
40 Second plank
10 Kettlebell swings

Focus on some serious stretching after this workout. This week was punishing and the body needs to relax.
I prefer following a dvd to do my weekly yoga or stretching, it keeps me accountable and makes me finish the session.
Continue reading ...
 

"Nowhere to go"

Posted by Lizelle Pool on Tuesday, April 19, 2011, In : April 2011 
7 Rounds of:

10 Modified renegade rows
10 Alternating shoulder press
20 Mountain climbers
10 1 Arm bent over row
30 2 Handed kettlebell swings
Continue reading ...
 

"Vitality"

Posted by Lizelle Pool on Wednesday, April 13, 2011, In : April 2011 


3 Rounds:
30 seconds - 30 seconds - 60 seconds
Swing left - Swing right - plank

3 Rounds of:
30 seconds -30 seconds - 60 seconds
Press - Press - Swing (2 handed)

3 Rounds:
30 seconds - 30 seconds - 60 seconds
Lunge left - Lunge right - Mountain climbers
Continue reading ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"Protea Torture"

Posted by Lizelle Pool on Monday, March 28, 2011, In : March 2011 
We here in South Africa are all loyal sport supporters and if your cricket team breaks your heart like the Proteas did on Friday night in the quarter finals of the cricket world cup, we are sad. So to get rid of our sadness/anger, I have deviced this evil one...

1.6km run

4 Rounds of:

20 Push ups
50 Swings
25 Wall balls
10 Box jumps

1.6km run

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 ...
 

"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 ...
 

"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 ...
 

"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 ...
 

"Extreme rush"

Posted by Lizelle Pool on Monday, March 14, 2011, In : March 2011 
Welcome to kettlebell week!
This week we are going to mainly use kettlebells for our awesome workouts.
Enjoy!

6 Rounds of:
25 2 handed KB swings
50 Skips
10 Push ups
10 KB clean and press (left/right)
50 Skips
10 KB snatches (left/right)
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 ...
 

"Airborn"

Posted by Lizelle Pool on Wednesday, February 23, 2011, In : February 2011 
4 Rounds of:

30 Seconds of work followed by 30 seconds of rest of:

Thrusters
Mountain climbers
Loaded step ups (30 seconds each leg, rest 30 seconds between legs)
Plank ups
Airborn Heismann
Alternating shoulder press
Plank
2 Handed KB swing
Reverse lunges
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 ...
 

"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 ...
 

"Feather duster"

Posted by Lizelle Pool on Thursday, February 10, 2011, In : February 2011 
Do the following 2 exercises continues for 5 rounds without stopping inbetween:

10 Push ups
30 seconds downward facing dog

Then:
4 Rounds of:
20 Kettlebell swings
20 Mountain climbers
20 Deadlifts
Continue reading ...
 

"Body of steel"

Posted by Lizelle Pool on Friday, February 4, 2011, In : February 2011 
10 Rounds of:

5 Reverse lunges (left/Right)
5 Push ups
5 Jumping lunges
5 Loaded step ups
5 1 Arm bent over rows
20 Swings
Continue reading ...
 

"Boom Boom"

Posted by Lizelle Pool on Friday, January 28, 2011, In : January 2011 
TRX/Kettlebell/bodyweight fusion:

5 Rounds of:

10 TRX pulls
20 KB swings
5 Push ups
10 TRX Mountain Climbers
10 KB snatches
10 Jumping lunges
Continue reading ...
 

"Roll over"

Posted by Lizelle Pool on Wednesday, January 19, 2011, In : January 2011 
7 Rounds of:

8 Push ups
40 Second plank
12 Pull overs (on the floor)
10 1 Arm bent over rows
20 Kettlebell swings
Continue reading ...
 

"Pumpkin pie"

Posted by Lizelle Pool on Wednesday, January 12, 2011, In : January 2011 
Ladder Kettlebell swings:
5 Rounds of 10/20/30/40 2 handed KB swings, rest as needed between sets

Then:

7 Rounds of 7 reps each of:

Sumo deadlift with high pull

Thrusters
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 ...
 

"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 ...
 

"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 ...
 

"Phat"

Posted by Lizelle Pool on Monday, September 27, 2010, In : September 2010 
Complete rounds start with one reps each and work all the way up to 10 reps:

Single arm swings
Clean and press
Snatch
Reverse lunge

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 ...
 

"Wheel of fortune"

Posted by Lizelle Pool on Thursday, September 16, 2010, In : September 2010 
As many reps as you can in 25 minutes of:

15 KB swings
5 KB snatches (L/R)
5 Push ups
5 Box jumps
50 Skips
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 ...
 

"Party people"

Posted by Lizelle Pool on Monday, August 16, 2010, In : August 2010 
6 Rounds of:

10 2 Handed swings
5 Single handed swings (L/R)
10 Alternating swings
5 Snatches (L/R)
5 Clean and press (L/R)
5 Reverse lunges (L/R)
10 Bent over rows
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 ...
 

"Care bear"

Posted by Lizelle Pool on Wednesday, July 21, 2010, In : July 2010 
4 x 200m sprints
Rest 1 minute between sprints

Then:
4 Rounds of 10 reps of:
Push ups
Windmills
Snatches
Swings

End off with 10 Turkish get ups (5 each side)
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 ...
 

"Control Alt Delete"

Posted by Lizelle Pool on Wednesday, July 7, 2010, In : July 2010 
5 Rounds of:

10 Bent over DB rows
1 Minute skip
10 Alternating shoulder press
5 Snatches
1 Minute skip
20 Swings
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 ...
 

"Barking up the wrong tree"

Posted by Lizelle Pool on Wednesday, June 30, 2010, In : June 2010 

7 Rounds, 5 reps each of:

KB Swings
KB Snatches
KB Clean and press
KB Step ups (1 KB in racked position)
KB Reverse lunge (1 KB in racked position)
KB Bent over row

Rest 2 - 3 minutes between rounds, you'll need it!


Continue reading ...
 

No jelly belly"

Posted by Lizelle Pool on Wednesday, June 23, 2010, In : June 2010 
1km run
3km cycle

Then:
8 Rounds of:
15 1 Arm KB/DB swings
10 Double KB/DB clean and press
5 Push ups
5 Box jumps
Continue reading ...
 

"Jabulani"

Posted by Lizelle Pool on Monday, June 14, 2010, In : June 2010 
50 Box jumps

Then:
5 Rounds of:
10 Reverse lunges
5 Snatches (L/R)
10 DB/KB swings

No rest between exercises, 30 seconds rest between circuits
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 ...
 

"Bring on the world cup"

Posted by Lizelle Pool on Thursday, June 10, 2010, In : June 2010 
6 Rounds of:
10 Doulbe KB clean and press (or barbell clean and press)
100 Skips
20 Swings
10 Single snatches (L/R)
100 Skips
20 Swings
Continue reading ...
 

"No can do"

Posted by Lizelle Pool on Wednesday, June 2, 2010, In : June 2010 
20 Continuous minutes of:

45 seconds skip
45 seconds KB/DB swings

Allow 15 Seconds for transition
Continue reading ...
 

"Whenever you can"

Posted by Lizelle Pool on Tuesday, June 1, 2010, In : June 2010 
Do 2 exercises right after each other without any rest between them for 3 rounds then rest 2 minutes and move on to the next 2 exercises.

10 reps for each exercise

1A Thrusters
1B Bent over rows

2A Stationary lunges
2B Kettlebell high pulls

3A Push ups
3B Kettlebell swings

4A Side to side hops
4B Jumping lunges
Continue reading ...
 

"Spiked run"

Posted by Lizelle Pool on Wednesday, May 26, 2010, In : May 2010 
30 second intervals of:
Suspension row
T-push ups
KB swings
Alternating reverse lunges

Rest 30 seconds between rounds
As many rounds as you can do in 20 minutes
Continue reading ...
 

"Fast, furious, fantastic"

Posted by Lizelle Pool on Thursday, May 20, 2010, In : May 2010 
Kettlebell ladder workout:
Do exercise 1, rest 30 seconds, do exercise 1 and 2, rest 30 seconds and continue till last exercise

1 Arm swing left
1 Arm swing right
1 Arm high pull left
1 Arm high pull right
1 Arm clean left
1 Arm clean right
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 ...
 

"Dangerous"

Posted by Lizelle Pool on Friday, December 18, 2009, In : December 2009 
200 Swings, 2 handed, left, right and alternating

Then:
7 Rounds of:
20 Deadlifts
20 Wall balls
20 Swings
20 Snatches L/R
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
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"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

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"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
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