Fight club - workouts for the week Monday, 18 January 2016

Fight club - workouts for the week Monday, 18 January 2016

Monday                 

Warm up       

As many rounds as you can         

7 minutes     

•           Squats           5 Reps

•           Side lunge with a toe touch           6 Reps

•           Shoulder taps           6 Reps

•           Guard sit ups            5 Reps

Cool down & stretch           

             


Tuesday        

Warm up       

30 seconds activity 

10 seconds rest       

3 rounds       

•           Ankle taps    

•           Russian twist           

•           Push ups with a cross over           

•           Reclined rows         

•           Plank jack knee tuck          

•           Side step with back lunge 

Cool down & stretch           

             


Wednesday  

Warm up       

20 seconds activity 

10 seconds rest       

4 rounds       

•           inclined push ups   

•           reclined row 

•           boxers sit ups          

•           bow and arrow         

•           jumping jacks           

•           walking lunges        

Cool down & stretch           

           



Thursday      

Warm up       

20 seconds activity 

10 seconds rest       

5 rounds       

•           jumping squats        

•           dying bugs   

•           push ups with a cross over           

•           skaters          

•           boxers sit ups          

•           walking lunges        

•           reclined row 

Cool down & stretch           

           


Friday

Warm up       

20 second hold for each pose      

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 of Monday, 18 January 2016

Strength and Conditioning Week of Monday, 18 January 2016

Fight club - workouts for the week Monday, 11 January 2016

Fight club - workouts for the week Monday, 11 January 2016