Fight club - workouts for the week Monday, 2 May 2016
Monday
Warm up
As many rounds as you can
15 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
3 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
Wednesday
Warm up
4 rounds
20 seconds activity
10 seconds rest
• Split jumps
• Donkey kicks
• Burpees
Cool down & stretch
Thursday
Warm up
3 rounds
40 seconds activity
10 seconds rest
• Bend over rows
• Deadlift
• Reclined rows
• Donkey kicks
Cool down & stretch
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
