Fight club - workouts for the week 29/6/15

Monday

We have a few new recruits to fight club this week – welcome to the suck ladies, hope you enjoy yourselves!!!
Warm up

  • Warm up

    10

    10 x Sprints (50m)

    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)


Tuesday

Warm up

20 seconds on 10 seconds active rest

Squat

Side lunge

Lunge

(repeat 3 times)

Jumping Jacks x 1

Shoulder taps

Plank

Skaters

(repeat 3 times)

Hollow hold x 1

Guard sit ups

 Russian Twists

Sit ups

(repeat 3 times)

Bow and arrow


Wednesday

Warm up

As many rounds as you can in 12 minutes

5 squats

6 side lunges

4 shoulder taps

5 guard sit ups


Thursday 

 

Warm up

30 seconds skipping

30 seconds squats

30 seconds skipping

30 seconds dying bugs

30 seconds skipping

30 seconds walk down push ups

4 rounds


Friday

Warm up

Every minute on the minute for 15 minutes

5 squats

3 burpees

5 situps

 

 

Fight club - workouts for the week 13/7/15

Fight club - workouts for the week 6/7/15