Fight club - workouts for the week Monday, 5 December 2016
Monday
Warm up
As many rounds as you can
20 minutes
• Squats 5 Reps
• Side lunge with a toe touch 6 Reps
• Shoulder taps 6 Reps
• Guard sit ups 5 Reps
Cool down & stretch
Tuesday
Warm up
4 rounds
40 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
Wednesday
Warm up
5 rounds
50 seconds activity
10 seconds rest
• squats
• side step with back lunge
• plank
• sit ups
• dying bugs
• surfers
• Skipping
Cool down & stretch
Thursday
Warm up
4 rounds
40 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
3 rounds
20 seconds activity
10 seconds rest
• Ankle taps
• Superman
• Bow and arrow
• Boxers sit ups
• Cannonball sit ups
• Dying bugs
• Guard sit ups
• Leg raises
Cool down & stretch
