Strength and Conditioning - week 3

Strength and Conditioning - week 3

MONDAY

Warm up – 5 minutes on cross trainer

Circuit 1

Walking lunges                                20 reps                       3 sets

Jumping squats                               30 seconds               3 sets

Push ups                                           20 reps                       3 sets

Plank                                                30 seconds               3 sets

Circuit 2

Squat to press                                  15 reps                       3 sets

Lateral pull down                             10 rep                         3 sets

Bent over row                                   15 reps                       3 sets

Circuit 3

Lateral lunges                                  10 reps                       3 sets

Step ups                                            10 reps per leg          3 sets

Straight leg sit ups                           15 reps                       3 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                       3 sets

Jumping squats                               30 seconds               3 sets

Twisting dumbbell press                 12 reps                       3 sets

Russian twist                                    15 reps                       3 sets

Circuit 2

Burpees                                             15 reps                       3 sets

Lunge with a twist                            10 per leg                  3 sets

Plank                                                 30 seconds               3 sets

Circuit 3

Squat (with a bar)                            15 reps                       3 sets

Row (with dumbells)                       15 reps                       3 sets

Reverse crunch                               20 reps                       3 sets

 


THURSDAY

5km run

 


FRIDAY

Warm up – 5 minutes on cross trainer

Circuit 1

Walking lunges                                20 reps                       4 sets

Jumping squats                               30 seconds               4 sets

Push ups                                           20 reps                       4 sets

Plank                                                30 seconds               4 sets

Circuit 2

Squat to press                                  15 reps                       4 sets

Pull up                                               10 rep                         4 sets

Bent over row                                   15 reps                       4 sets

Circuit 3

Lateral lunges                                  10 reps                       4 sets

Step ups                                            10 reps per leg          4 sets

Straight leg situps                           15 reps                       4 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, 20 June 2016

Fight club - workouts for the week Monday, 20 June 2016

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

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