Fight club - workouts for the week Monday, 19 September 2016
Monday
Warm up
5 rounds
40 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
Tuesday
Warm up
5 rounds
40 seconds activity
10 seconds rest
• Push ups
• Handstand hold
• Hollow rocks
Cool down & stretch
Wednesday
Warm up
7 rounds
30 seconds activity
10 seconds rest
• squats
• bow and arrow
• side lunge with a toe touch
• walk down push ups
• plank
• cannonball sit ups
Cool down & stretch
Thursday
Warm up
6 rounds
• Split jumps 10 Reps
• Donkey kicks 6 Reps
• Burpees 3 Reps
Cool down & stretch
Friday
Warm up
5 rounds
40 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
