Fight club - workouts for the week Monday, 29 February 2016

Fight club - workouts for the week Monday, 29 February 2016

Monday         

Warm up       

As many rounds as you can         

10 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       

4 rounds       

40 seconds activity 

15 seconds rest       

•           jumping squats        

•           dying bugs   

•           push ups with a cross over           

•           skaters          

•           boxers sit ups          

•           walking lunges        

•           reclined row 

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       

•           Push ups       10 Reps

•           Handstand hold       6 Reps

•           Hollow rocks 3 Reps

Cool down & stretch           

           


Friday

Warm up       

25 second hold       

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, 29 February 2016

Strength and Conditioning Week of Monday, 29 February 2016

Strength and Conditioning Week of Monday, 22 February 2016

Strength and Conditioning Week of Monday, 22 February 2016