Fight club - workouts for the week Monday, 25 July 2016

Fight club - workouts for the week Monday, 25 July 2016

Monday         

Warm up       

3 rounds       

20 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           

             


Tuesday        

Warm up       

3 rounds       

•           Walking lunges        40 Reps

•           push ups       15 Reps

•           Mountain climbers   20 Reps

Cool down & stretch           

           


Wednesday  

Warm up       

3 rounds       

20 seconds activity 

10 seconds rest       

•           jumping squats        

•           dying bugs   

•           push ups with a cross over           

•           skaters          

•           boxers sit ups          

•           walking lunges        

•           reclined row 

Cool down & stretch           

           


Thursday      

Warm up       

As fast as you can  

•           Burpees         100 Reps

Cool down & stretch           

           


Friday

Warm up       

3 rounds       

20 seconds activity 

10 seconds rest       

•           Superman    

•           Bow and arrow        

•           Boxers sit ups          

•           Cannonball sit ups 

•           Dying bugs  

•           Guard sit ups           

•           Leg raises     

•           Russian twist           

•           Scissor legs 

•           Sit ups           

Cool down & stretch            

Fight club - workouts for the week Monday, 1 August 2016

Fight club - workouts for the week Monday, 1 August 2016

STRENGTH AND CONDITIONING - Week 4 of 15

STRENGTH AND CONDITIONING - Week 4 of 15