Fight club - workouts for the week Monday, 29 February 2016
Monday
Warm up
As many rounds as you can
10 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
15 seconds rest
• jumping squats
• dying bugs
• push ups with a cross over
• skaters
• boxers sit ups
• walking lunges
• reclined row
Cool down & stretch
Wednesday
Warm up
4 rounds
30 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
Thursday
Warm up
4 rounds
• Push ups 10 Reps
• Handstand hold 6 Reps
• Hollow rocks 3 Reps
Cool down & stretch
Friday
Warm up
25 second hold
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
