Fight club - workouts for the week Monday, 5 September 2016
Monday
Warm up
6 rounds
20 seconds activity
10 seconds rest
• squats
• side step with back lunge
• plank
• sit ups
• dying bugs
• surfers
• Skipping
Cool down & stretch
Tuesday
Warm up
6 rounds
30 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
4 rounds
60 seconds activity
10 seconds rest
• lunges
• guard sit ups
• lunges
• reclined rows
• plank
• cannonball sit ups
• squats
• superman
Cool down & stretch
Thursday
Warm up
6 rounds
50 seconds activity
10 seconds rest
• Push ups
• Handstand hold
• Hollow rocks
Cool down & stretch
Friday
Warm up
25 second hold
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
