Fight club - workouts for the week Monday, 17 October 2016
Monday
Warm up
4 rounds
30 seconds activity
10 seconds rest
• plank jack with a knee tuck
• side lunge with a toe touch
• squats
• walk down push ups
• reclined row
Cool down & stretch
Tuesday
Warm up
5 rounds
20 seconds activity
10 seconds rest
• lunges
• guard sit ups
• lunges
• reclined rows
• plank
• cannonball sit ups
• squats
• superman
Cool down & stretch
Wednesday
Warm up
4 rounds
30 seconds activity
10 seconds rest
• jumping squats
• dying bugs
• push ups with a cross over
• skaters
• boxers sit ups
• walking lunges
• reclined row
Cool down & stretch
Thursday
Warm up
5 rounds
30 seconds activity
10 seconds rest
• inclined push ups
• reclined row
• boxers sit ups
• bow and arrow
• jumping jacks
• walking lunges
Cool down & stretch
Friday
Warm up
20 second hold for each pose
3 cycles
• child’s pose
• cat pose
• cow pose
• downward dog
• chair pose
• Mountain pose
• forward bend
• halfway hold
• plank
• cobra
• downward dog
• chair pose
• forward bend
• Mountain pose
Cool down & stretch
