Strength and Conditioning - week 2

Strength and Conditioning - week 2

MONDAY

Warm up – 5 minutes on cross trainer

Circuit 1

Walking lunges                                20 reps                       2 sets

Jumping squats                               30 seconds               2 sets

Push ups                                           20 reps                       2 sets

Plank                                                30 seconds               2 sets

Circuit 2

Squat to press                                  15 reps                       2 sets

Lateral pull down                             10 rep                         2 sets

Bent over row                                   15 reps                      2 sets

Circuit 3

Lateral lunges                                  10 reps                       2 sets

Step ups                                            10 reps per leg          2 sets

Straight leg sit ups                           15 reps                       2 sets

 


TUESDAY

Jog 1km

200m sprint

400m jog

200m sprint

400m jog

100m sprint

200m jog

100m sprint

200m jog

 


WEDNESDAY

Warm up – 5 minutes on cross trainer

Circuit 1

Walking lunges                                20 reps                       2 sets

Jumping squats                               30 seconds               2 sets

Twisting dumbbell press                12 reps                       2 sets

Russian twist                                    15 reps                       2 sets

Circuit 2

Burpees                                             15 reps                       2 sets

Lunge with a twist                            10 per leg                  2 sets

Plank                                                 30 seconds               2 sets

Circuit 3

Squat (with a bar)                            15 reps                       2 sets

Row (with dumbells)                       15 reps                       2 sets

Reverse crunch                               20 reps                       2 sets

 


THURSDAY

5km run

 


FRIDAY

Warm up – 5 minutes on cross trainer

Circuit 1

Walking lunges                                20 reps                       2 sets

Jumping squats                               30 seconds               2 sets

Push ups                                           20 reps                       2 sets

Plank                                                30 seconds               2 sets

Circuit 2

Squat to press                                  15 reps                       2 sets

Pull up                                               10 rep                         2 sets

Bent over row                                   15 reps                       2 sets

Circuit 3

Lateral lunges                                  10 reps                       2 sets

Step ups                                            10 reps per leg          2 sets

Straight leg situps                           15 reps                       2 sets


SUNDAY

Jog 1km

200m sprint

400m jog

200m sprint

400m jog

100m sprint

200m jog

100m sprint

200m jog

Fight club - workouts for the week Monday, 13 June 2016

Fight club - workouts for the week Monday, 13 June 2016

Fight club - workouts for the week Monday, 6 June 2016

Fight club - workouts for the week Monday, 6 June 2016