Fight club - workouts for the week Monday, 3 October 2016

Monday         

Warm up       

As many rounds as you can         

20 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       

5 rounds       

20 seconds activity 

10 seconds rest       

•           Push ups      

•           Handstand hold      

•           Hollow rocks

Cool down & stretch           

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Wednesday  

Warm up       

3 rounds       

40 seconds activity 

10 seconds rest       

•           Plank 

•           Bow and arrow        

•           Push ups      

Cool down & stretch           

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Thursday      

Warm up       

4 rounds       

30 seconds activity 

10 seconds rest       

•           jumping squats        

•           skaters          

•           plank 

•           dying bugs   

•           boxers sit ups          

•           lunges           

Cool down & stretch           

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Friday

Warm up       

20 second hold for each pose      

3 cycles         

•           child’s pose  

•           cat pose        

•           cow pose      

•           downward dog         

•           chair pose    

•           Mountain pose        

•           forward bend           

•           halfway hold

•           plank 

•           cobra  

•           downward dog         

•           chair pose    

•           forward bend           

•           Mountain pose        

Cool down & stretch