Fight club - workouts for the week Monday, 12 September 2016

Monday         

Warm up       

As many rounds as you can         

19 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       

6 rounds       

30 seconds activity 

10 seconds rest       

•           Inclined push ups   

•           Push ups      

•           Push ups with a cross over           

•           Shoulder taps          

•           Handstand hold      

Cool down & stretch           

           


Wednesday  

Warm up       

5 rounds       

40 seconds activity 

10 seconds rest       

•           inclined push ups   

•           reclined row 

•           boxers sit ups          

•           bow and arrow         

•           jumping jacks           

•           walking lunges        

Cool down & stretch           

           


Thursday      

Warm up       

5 rounds       

50 seconds activity 

10 seconds rest       

•           Jack squats  

•           Toe touches 

•           Jumping jacks         

•           Walking lunges       

Cool down & stretch           

           


Friday

Warm up       

25 second hold       

3 cycles         

•           child’s pose  

•           cat pose        

•           cow pose      

•           downward dog         

•           chair pose    

•           Mountain pose        

•           forward bend           

•           halfway hold

•           plank 

•           cobra  

•           downward dog         

•           chair pose    

•           forward bend           

•           Mountain pose        

Cool down & stretch            

STRENGTH AND CONDITIONING - Week 10 of 15

STRENGTH AND CONDITIONING - Week 10 of 15

STRENGTH AND CONDITIONING - Week 9 of 15

STRENGTH AND CONDITIONING - Week 9 of 15