Fight club - workouts for the week Monday, 4 July 2016

Monday         

Warm up       

As many rounds as you can         

17 minutes   

•           Squats           5 Reps

•           Side lunge with a toe touch           6 Reps

•           Shoulder taps           6 Reps

•           Guard sit ups            5 Reps

Cool down & stretch           

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Tuesday        

Warm up       

3 rounds       

20 seconds activity 

10 seconds rest       

•           Plank 

•           Bow and arrow        

•           Push ups      

Cool down & stretch           

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Wednesday  

Warm up       

3 rounds       

•           Walking lunges        40 Reps

•           push ups       15 Reps

•           Mountain climbers   20 Reps

Cool down & stretch           

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Thursday      

Warm up       

3 rounds       

20 seconds activity 

10 seconds rest       

•           Push ups      

•           Handstand hold      

•           Hollow rocks

Cool down & stretch           

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Friday

Warm up       

3 rounds       

20 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