Fight club - workouts for the week Monday, 10 October 2016
Monday
Warm up
4 rounds
30 seconds activity
10 seconds rest
• Jack squats
• Toe touches
• Jumping jacks
• Walking lunges
Cool down & stretch
Tuesday
Warm up
4 rounds
• Split jumps 10 Reps
• Donkey kicks 6 Reps
• Burpees 3 Reps
Cool down & stretch
Wednesday
Warm up
4 rounds
30 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
Thursday
Warm up
4 rounds
• Walking lunges 40 Reps
• push ups 15 Reps
• Mountain climbers 20 Reps
Cool down & stretch
Friday
Warm up
20 second hold for each pose
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
