Fight club - workouts for the week

Monday

2 lap warm up 

30 seconds on 10 seconds rest

  • 4 rounds
  • Plank jacks
  • Hollow rocks
  • Squats
  • Superman holds
  • Lunges
  • Dying bugs
  • Shoulder taps
  • Reclined row
  • 2 lap cool down

Tuesday

Warm up

  • 10 x 50m Sprints
  • Active rest between sprints
  • 10 reps of any of the ab exercises (dying bugs, sit ups, boxers sit ups, ankle taps, guard sit ups, superman holds, plank, cannonball sit ups)

 


Wednesday

  • Warm up

30 seconds on 10 seconds active rest

  • Shoulder taps
  • Walk downs
  • Plank

(repeat 3 times)

  • High knees x 1
  • Squats
  • Lunge
  • Side lunge with a toe touch

(repeat 3 times)

  • Jumping jacks x 1
  • Guard sit ups
  • Boxers sit ups
  •  Dying bugs

(repeat 3 times)

  • Plank jacks x 1

Thursday 

  • Warm up
  • 10 x 50m Sprints
  • Active rest between sprints
  • 10 reps of any of the ab exercises
  • (dying bugs, sit ups, boxers sit ups, ankle taps, guard sit ups, superman holds, plank, cannonball sit ups, bow and arrow, leg raises, Russian twists)

Friday

  • Rest day

Fight club - workouts for the week