Fight club - workouts for the week Monday, 4 January 2016

Fight club - workouts for the week Monday, 4 January 2016

Monday         

Warm up       

As many rounds as you can         

7 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       

30 seconds activity 

10 seconds rest       

5 rounds       

•           inclined push ups   

•           reclined row 

•           boxers sit ups          

•           bow and arrow         

•           jumping jacks           

•           walking lunges        

Cool down & stretch           

           


Wednesday  

Warm up       

4 rounds       

•           walk down push ups           10 Reps

•           push ups with a cross over                        10 Reps

•           boxers sit ups           10 Reps

•           leg raises       10 Reps

•           squats            10 Reps

Cool down & stretch           

 


Thursday      

Warm up       

20 seconds activity 

10 seconds rest       

4 rounds       

•           Ankle taps    

•           Russian twist           

•           Push ups with a cross over           

•           Reclined rows         

•           Plank jack knee tuck          

•           Side step with back lunge 

Cool down & stretch           

           


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          

Strength and Conditioning Week of Monday, 4 January 2016

Strength and Conditioning Week of Monday, 4 January 2016

Strength and Conditioning Week of Monday, 28 December 2015

Strength and Conditioning Week of Monday, 28 December 2015