STRENGTH AND CONDITIONING - Week 6 of 15

STRENGTH AND CONDITIONING - Week 6 of 15

Sadly the winter weather caught up with me, I've had two weeks of minimal training thanks to a mean viral infection.  Now that I am back on the mend I've decided to repeat week 5 and 6 so that I can get back to where I was before I got sick.

MONDAY

Morning

5 minute warm up

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat 15 times

 

Evening

Warm up – 5 minutes on cross trainer

Deadlift 15 reps

Circuit 1 – 2 sets

Walking lunges 10 reps per leg

Barbell hip thrusters 15 reps

Plank to push-up 10 reps

Bench/Chair triceps dips 15 reps

Circuit 2– 2 sets

Squat to press 15 reps

Lateral pull down 10 reps

Bent over row 15 reps

Barbell good mornings 15 reps

Circuit 3– 2 sets

Lateral lunges 10 reps

Step ups 10 reps per leg

Straight leg sit-ups 15 reps

Exercise ball back extensions 12 reps


 TUESDAY

Morning

1 hour Hot Hatha

 

Evening

5 minute warm up

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat 15 times

3 rounds

20 seconds activity

10 seconds rest

Ankle taps

Superman

Bow and arrow

Boxers sit ups

Cannonball sit ups

Dying bugs

Guard sit ups

Leg raises


WEDNESDAY

Morning

5 minute warm up

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat 15 times

 

Evening

Warm up – 5 minutes on cross trainer

Circuit 1– 3 sets

Bench Press 15 reps

Shoulder press 15 reps

Dumbbell lateral raises 15 reps

Dumbbell bench press 15 reps


 THURSDAY

Morning

1 hour Hot Hatha

 

Evening

5 minute warm up

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat 15 times

 


FRIDAY

Morning

5 minute warm up

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat 15 times

 

Evening

Warm up – 5 minutes on cross trainer

Deadlift 15 reps

Circuit 1– 2 sets

Walking lunges 10 reps per leg

Kettle bell swings 20 swings

Arnold dumbbell press 12 reps

Russian twist 20 reps

Circuit 2– 2 sets

Hindu push-ups 10 reps

Lunge with a twist 10 per leg

Kettle bell windmill 10 reps per side

Circuit 3– 2 sets

Squat (with a bar) 15 reps

Row (with dumbells) 15 reps

Reverse crunch 20 reps

Dumbbell bicep curls 15 reps


SATURDAY

Morning

5 minute warm up

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat 15 times


 SUNDAY

Morning

5 minute warm up

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat 15 times

 

Evening

1 hour 45 minutes Yin yoga

Fight club - workouts for the week Monday, 22 August 2016

Fight club - workouts for the week Monday, 15 August 2016

Fight club - workouts for the week Monday, 15 August 2016