Fight club - workouts for the week Monday, 15 August 2016
Monday
Warm up
As many rounds as you can
19 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
7 rounds
20 seconds activity
10 seconds rest
• lunges
• guard sit ups
• lunges
• reclined rows
• plank
• cannonball sit ups
• squats
• superman
Cool down & stretch
Wednesday
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
Thursday
Warm up
6 rounds
20 seconds activity
10 seconds rest
• Plank
• Bow and arrow
• Push ups
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
