Showing Tag: "weight" (Show all posts)

"All in one go"

Posted by Lizelle Pool on Tuesday, April 15, 2014, In : April 2014 
3 Rounds of:

12 Sandbag cleans
40 Second plank
15 Stability ball roll outs

3 Rounds of:

12 Renegade rows
25 Stability ball hamstring curls
20 walking lunges - with sandbag shouldered (shoulder sandbag on different shoulder every 2 reps)

3 Rounds of:

12 Push ups
25 Sandbag bent over rows
12 Dips

Then:

35 seconds work/25 seconds rest:

Single arm KB swings x 10
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"Fat loss Friday"

Posted by Lizelle Pool on Friday, March 14, 2014, In : March 2014 
We all feel like losing some serious fat all the time, Fridays are the best to do so:

4 Rounds of:


30 sec work/30 sec rest of:

Push ups

KB swings

Mountain climbers

Single arm KB swings left

Burpees

Single arm KB swings right


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"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.
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"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
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"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.
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"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

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"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 ...
 
 

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