Fight club - workouts for the week Monday, 25 January 2016

Fight club - workouts for the week Monday, 25 January 2016

Monday         

Warm up       

4 rounds       

20 seconds activity 

10 seconds rest       

•           Ankle taps    

•           Russian twist           

•           Push ups with a cross over           

•           Reclined rows         

•           Plank jack knee tuck          

•           Side step with back lunge 

Cool down & stretch           

             


Tuesday        

Warm up       

•           Burpees         100 Reps

As fast as you can  

Cool down & stretch           

           


Wednesday  

Warm up       

30 seconds activity 

10 seconds rest       

4 rounds       

•           plank jack with a knee tuck           

•           side lunge with a toe touch           

•           squats           

•           walk down push ups          

•           reclined row 

Cool down & stretch           

           


Thursday      

Warm up       

20 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           

           


Friday

Warm up       

30 seconds activity 

10 seconds rest       

4 rounds       

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            

Strength and Conditioning Week of Monday, 25 January 2016

Strength and Conditioning Week of Monday, 25 January 2016

Strength and Conditioning Week of Monday, 18 January 2016

Strength and Conditioning Week of Monday, 18 January 2016