Fight club - workouts for the week Monday, 13 June 2016

Monday         

Warm up       

5 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           

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Tuesday        

Warm up       

4 rounds       

20 seconds activity 

10 seconds rest       

•           Jumping squats      

•           Lunges         

•           Side lunge with a toe touch          

•           Squat jacks  

Cool down & stretch           

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Wednesday  

Warm up       

3 rounds       

20 seconds activity 

10 seconds rest       

•           Push ups      

•           Handstand hold      

•           Hollow rocks

Cool down & stretch           

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Thursday      

Warm up       

As fast as you can  

•           Burpees         100 Reps

Cool down & stretch           

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Friday

Warm up       

3 rounds       

20 seconds activity 

10 seconds rest       

•           Ankle taps    

•           Superman    

•           Bow and arrow        

•           Boxers sit ups          

•           Cannonball sit ups 

•           Dying bugs  

•           Guard sit ups           

•           Leg raises     

Cool down & stretch