Errr HOW is it almost August already??!! MAAAAAAN ALIIIIVE!!!!
MAHOOSIVE WELL DONE to Charlie & the Cambridge Crew for smashing a top challenge at Spartan Race this weekend - way to go ladies!!!!!
Ok so WOD for today....
4 x TGU (2L, 2R)
1 min pressup hold/extended arm plank
x 3
C'est tout! It's TOUGH!!!!!
Have a goodun!
Liz and Charlie xxx
Monday, 30 July 2012
Friday, 27 July 2012
SATURDAYSWINGSISTA WOD :) 28.07.12
MORRRRNING :O) Happy Saturday to you tweeps, I'm feeling a tad tired this morning as I waited up to see who lit the Olympic Torch last night! How did YOU find the Olympic ceremony?
I am doing the Spartan Race tomorrow in Cambridge with a whole load of Cambridge Bootcamp ladies, so in honour of that, here is your WOD "SPARTAN 300"
COMPLETE THE DESIGNATED NUMBER OF REPS PER EXERCISE AS FAST AS YOU CAN!
50 X Kettlebell Swings
50 x Goblet Squat
50 x Burpee's
50 x Mountain Climbers (option hands on KB)
25 x Snatch L
25 x Snatch R
25 x Coffin Sit-up
25 x Static Inchworm to press-up
Post your times and let us know how you get on.
Have a great day, C+L xxx
I am doing the Spartan Race tomorrow in Cambridge with a whole load of Cambridge Bootcamp ladies, so in honour of that, here is your WOD "SPARTAN 300"
COMPLETE THE DESIGNATED NUMBER OF REPS PER EXERCISE AS FAST AS YOU CAN!
50 X Kettlebell Swings
50 x Goblet Squat
50 x Burpee's
50 x Mountain Climbers (option hands on KB)
25 x Snatch L
25 x Snatch R
25 x Coffin Sit-up
25 x Static Inchworm to press-up
Post your times and let us know how you get on.
Have a great day, C+L xxx
SWINGSISTA WOD Fri 27th July'12
Hellooooooo SwingSistas, sorry for late post, I've been in sunny London with my boy!! We have some exciting news, we launched our new Facebook page yesterday.... Here it is!!
SWINGSISTA ON FACEBOOK If you get the chance please like us and share our page.. THANK YOU!!
Today's work-out is bought to you by the letter O for OLYMPICS!!!!!
3 Rounds :--->
1. Inchworm to X-Body Mnt Climber to press-up 10/15 Reps
2. 10 x Clean L
3. 10 x Clean R
4. Single Leg Dead-Lift L x 10/15
5. Single Leg Dead-Lift x 10/15
6. Front Plank - Option, jump feet from side to side x 20. If no jump, tap each leg out 20 x
If needed rest for 1 minute between rounds :O)
ENJOY!!
Charlie and Liz xxx
SWINGSISTA ON FACEBOOK If you get the chance please like us and share our page.. THANK YOU!!
Today's work-out is bought to you by the letter O for OLYMPICS!!!!!
3 Rounds :--->
1. Inchworm to X-Body Mnt Climber to press-up 10/15 Reps
2. 10 x Clean L
3. 10 x Clean R
4. Single Leg Dead-Lift L x 10/15
5. Single Leg Dead-Lift x 10/15
6. Front Plank - Option, jump feet from side to side x 20. If no jump, tap each leg out 20 x
If needed rest for 1 minute between rounds :O)
ENJOY!!
Charlie and Liz xxx
Wednesday, 25 July 2012
Thursday WOD July 26th 2012
Morning tout le monde! How's the weather? Sucks here!!! WTF??! But let's not let it screw with our workout!
Have a bash at this!
20 x swings of choice - 1 jump squat to burpee (squat down, drive up into a jump, land in a squat, hands down, jump feet out, back in, stand up tall, )
19 x swings of choice - 2 jump squat to burpee
18x swings of choice - 3 jump squat to burpee
aaaaand so on until we hit 1 x swing and 20 jump squat to burpee..........
HAVE FUN !
(Watch your knees if you have issues - maybe go with squats and/or get ups as a lesser impact option)
Have a crackin day!
L&C x
Have a bash at this!
20 x swings of choice - 1 jump squat to burpee (squat down, drive up into a jump, land in a squat, hands down, jump feet out, back in, stand up tall, )
19 x swings of choice - 2 jump squat to burpee
18x swings of choice - 3 jump squat to burpee
aaaaand so on until we hit 1 x swing and 20 jump squat to burpee..........
HAVE FUN !
(Watch your knees if you have issues - maybe go with squats and/or get ups as a lesser impact option)
Have a crackin day!
L&C x
Monday, 23 July 2012
SWINGSISTA WOD for TUES 24th July 2012
Good morning tweeps, it's SO GORGEOUS outside today, this one is for the park :D Take 1 or 2 of your chosen Kettlebells with you, some water and your timer :D
Set your timer for 50/20 x 6 rounds and repeat as many times as you like.
1. Bulgarian Lunge holding the KB in Left Hand. Right foot on bench.
2. Bulgarian Lunge holding KB in R hand. L foot on bench.
3. Walking Kettlebell Swing
4. Pull-up from Climbing Frame
5. Uneven Squats on a step R leg (Let KB hang is in video)
6. Uneven Squats on step L leg (Let kb hang as in video)
Hope you enjoy that one . Let us know how you get on
Much love, Charlie and Liz xxx
Set your timer for 50/20 x 6 rounds and repeat as many times as you like.
1. Bulgarian Lunge holding the KB in Left Hand. Right foot on bench.
2. Bulgarian Lunge holding KB in R hand. L foot on bench.
3. Walking Kettlebell Swing
4. Pull-up from Climbing Frame
5. Uneven Squats on a step R leg (Let KB hang is in video)
6. Uneven Squats on step L leg (Let kb hang as in video)
Hope you enjoy that one . Let us know how you get on
Much love, Charlie and Liz xxx
Friday, 20 July 2012
SWINGSISTA SAT WOD 21.07.12
Morrrrrning, this one is inspired by the lovely new CATWOMAN, and especially for Lizzie's Saturday SwingSista 9am WOD with her crew ;o)
This should take you approx 15 minutes 5 exercises 40 secs on 20 secs rest. Work to your MAXIMUM potential for the whole 40 seconds. Your option is to rest in-between the 5 exercises or just plough on through with no rest :D
1. Catwoman Kettlebell O/H Swing
2. Catwoman Kettlebell Russian Twist
3. Catwoman Crawl
4. Catwoman Burpee side2side crunch (add press-up for an extra push)
5. Catwoman Figure 8 to hold
Make sure you warm up and cool down effectively incorporating some good stretches to maintain your Catwoman like flexibility ;o)
Ciou Charlie and Liz xxx
This should take you approx 15 minutes 5 exercises 40 secs on 20 secs rest. Work to your MAXIMUM potential for the whole 40 seconds. Your option is to rest in-between the 5 exercises or just plough on through with no rest :D
1. Catwoman Kettlebell O/H Swing
2. Catwoman Kettlebell Russian Twist
3. Catwoman Crawl
4. Catwoman Burpee side2side crunch (add press-up for an extra push)
5. Catwoman Figure 8 to hold
Make sure you warm up and cool down effectively incorporating some good stretches to maintain your Catwoman like flexibility ;o)
Ciou Charlie and Liz xxx
SWINGSISTA FRI WOD 20-07-12
Happy FRIDAY!!! I am off to see SPIDERMAN tomorrow (I know, I'm a sucker for a super hero) ;) So, in honour of the webbed wonder, please find todays WOD :D
AMRAP in 10 mins --->
20 x Spider Lunges
20 x Spider Rotational Squat Jumps
20 x Spider sumo squat to high pull
20 x Spider Plank (2 legs = 2 reps)
Mwahahahaha :D
Enjoy Charl and Liz xxx
AMRAP in 10 mins --->
20 x Spider Lunges
20 x Spider Rotational Squat Jumps
20 x Spider sumo squat to high pull
20 x Spider Plank (2 legs = 2 reps)
Mwahahahaha :D
Enjoy Charl and Liz xxx
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