Fight club - workouts for the week Monday, 18 April 2016
Monday
Warm up
4 rounds
20 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
Tuesday
Warm up
3 rounds
30 seconds activity
10 seconds rest
• Plank
• Bow and arrow
• Push ups
Cool down & stretch
Wednesday
Warm up
5 rounds
20 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
Thursday
Warm up
3 rounds
20 seconds activity
10 seconds rest
• Push ups
• Handstand hold
• Hollow rocks
Cool down & stretch
Friday
Warm up
20 second hold for each pose
3 cycles
• Mountain pose
• forward bend
• triangle
• bent leg triangle
• downward dog
• triangle
• bent leg triangle
• downward dog
• warrior
• chair pose
• forward bend
• Mountain pose
Cool down & stretch
