Fight club - workouts for the week Monday, 22 February 2016
Monday
Warm up
5 rounds
30 seconds activity
10 seconds rest
• Plank
• Bow and arrow
• Push ups
Cool down & stretch
Tuesday
Warm up
6 rounds
• Split jumps 10 Reps
• Donkey kicks 6 Reps
• Burpees 3 Reps
Cool down & stretch
Wednesday
Warm up
3 rounds
40 seconds activity
15 seconds rest
• plank jack with a knee tuck
• side lunge with a toe touch
• squats
• walk down push ups
• reclined row
Cool down & stretch
Thursday
Warm up
As fast as you can
Burpees 100 Reps
Cool down & stretch
Friday
Warm up
3 rounds
45 seconds activity
10 seconds rest
• Superman
• Bow and arrow
• Boxers sit ups
• Cannonball sit ups
• Dying bugs
• Guard sit ups
• Leg raises
• Russian twist
• Scissor legs
• Sit ups
Cool down & stretch
