Fight club - workouts for the week Monday, 5 September 2016

Fight club - workouts for the week Monday, 5 September 2016

Monday         

Warm up       

6 rounds       

20 seconds activity 

10 seconds rest       

•           squats           

•           side step with back lunge  

•           plank 

•           sit ups           

•           dying bugs   

•           surfers           

•           Skipping       

Cool down & stretch           

             


Tuesday        

Warm up       

6 rounds       

30 seconds activity 

10 seconds rest       

•           plank jack with a knee tuck           

•           side lunge with a toe touch           

•           squats           

•           walk down push ups          

•           reclined row 

Cool down & stretch           

             


Wednesday  

Warm up       

4 rounds       

60 seconds activity 

10 seconds rest       

•           lunges           

•           guard sit ups

•           lunges           

•           reclined rows           

•           plank 

•           cannonball sit ups  

•           squats           

•           superman     

Cool down & stretch           

           


Thursday      

Warm up       

6 rounds       

50 seconds activity 

10 seconds rest       

•           Push ups      

•           Handstand hold      

•           Hollow rocks

Cool down & stretch           

           


Friday

Warm up       

25 second hold       

3 cycles         

•           Mountain pose        

•           forward bend           

•           triangle          

•           bent leg triangle      

•           downward dog         

•           triangle          

•           bent leg triangle      

•           downward dog         

•           warrior             

•           chair pose    

•           forward bend           

•           Mountain pose        

Cool down & stretch            

STRENGTH AND CONDITIONING - Week 9 of 15

STRENGTH AND CONDITIONING - Week 9 of 15

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STRENGTH AND CONDITIONING - Week 8 of 15