Monday, April 18, 2011
WOW (workout of the week)
Some workout suggestions for you while some of the GeoFit staff soak up some sun in Mexico & Cuba. Enjoy!
WOW 1
15 minute AMRAP (as many rounds/reps as possible)
200 metre run
10 burpee pull-ups
NOTE: a burpee pull-up is as the name suggests. Perform a burpee under a pull-up bar. When you jump up at the end of a burpee, you reach up and grab the bar and perform a pull-up. That is one rep.
WOW 2
5 rounds of max reps 30 sec on/30 sec off, of:
Clapping push-ups
Squat Jumps
Sit-ups
NOTE: For a clapping push-up, drive up hard from the bottom position, releasing the hands into the air and clapping once before the hands hit the ground again. For squat jumps, perform the squat as per normal but touch the ground with one hand, and then drive up, jump into the air reaching up as high as you can.
WOW 3
7km run
WOW 4
20 minute AMRAP
10 kettlebell swings 24kg (use a lighter weight if needed or a dumbbell as a substitute)
15 sit-ups
25 double unders
WOW 1
15 minute AMRAP (as many rounds/reps as possible)
200 metre run
10 burpee pull-ups
NOTE: a burpee pull-up is as the name suggests. Perform a burpee under a pull-up bar. When you jump up at the end of a burpee, you reach up and grab the bar and perform a pull-up. That is one rep.
WOW 2
5 rounds of max reps 30 sec on/30 sec off, of:
Clapping push-ups
Squat Jumps
Sit-ups
NOTE: For a clapping push-up, drive up hard from the bottom position, releasing the hands into the air and clapping once before the hands hit the ground again. For squat jumps, perform the squat as per normal but touch the ground with one hand, and then drive up, jump into the air reaching up as high as you can.
WOW 3
7km run
WOW 4
20 minute AMRAP
10 kettlebell swings 24kg (use a lighter weight if needed or a dumbbell as a substitute)
15 sit-ups
25 double unders
Monday, April 11, 2011
WOW (workout of the week)
5 rounds of:
15 incline push-ups (feet up high)15 squat jumps
30 sec boat pose
Saturday, April 2, 2011
WOW (workout of the week)
Run 400m
15 burpees
10 pull-ups
Power packed breakfast
QUINOA PORRIDGE
Quinoa is a South American grain which has an exceptional nutritional profile. It offers the highest protein content of any grain, is easily digestible, gluten free, is high in calcium and iron and is cholesterol free. It can be used as a great way to kickstart your morning as a porridge, or as a rice replacement in savoury meals.
2 cups of water
1 cup of quinoa
1 cinnamon stick
mixed nuts
1 banana sliced
half punnet of blueberries
yoghurt
Boil the water and then add the quinoa. Place cinnamon stick into the mix.
Bring water back and simmer for about 7 minutes.
Let it cool for 5 minutes and then add the fruit, nuts and yoghurt. ENJOY!
Quinoa is a South American grain which has an exceptional nutritional profile. It offers the highest protein content of any grain, is easily digestible, gluten free, is high in calcium and iron and is cholesterol free. It can be used as a great way to kickstart your morning as a porridge, or as a rice replacement in savoury meals.
2 cups of water
1 cup of quinoa
1 cinnamon stick
mixed nuts
1 banana sliced
half punnet of blueberries
yoghurt
Boil the water and then add the quinoa. Place cinnamon stick into the mix.
Bring water back and simmer for about 7 minutes.
Let it cool for 5 minutes and then add the fruit, nuts and yoghurt. ENJOY!
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