Fight club - workouts for the week Monday, 19 September 2016

Fight club - workouts for the week Monday, 19 September 2016

Monday         

Warm up       

5 rounds       

40 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           

             


Tuesday        

Warm up       

5 rounds       

40 seconds activity 

10 seconds rest       

•           Push ups      

•           Handstand hold      

•           Hollow rocks

Cool down & stretch           

             


Wednesday  

Warm up       

7 rounds       

30 seconds activity 

10 seconds rest       

•           squats           

•           bow and arrow         

•           side lunge with a toe touch           

•           walk down push ups          

•           plank 

•           cannonball sit ups  

Cool down & stretch           

             


Thursday      

Warm up       

6 rounds       

•           Split jumps    10 Reps

•           Donkey kicks            6 Reps

•           Burpees         3 Reps

Cool down & stretch           

           


Friday

Warm up       

5 rounds       

40 seconds activity 

10 seconds rest       

•           Ankle taps    

•           Superman    

•           Bow and arrow        

•           Boxers sit ups          

•           Cannonball sit ups 

•           Dying bugs  

•           Guard sit ups           

•           Leg raises     

Cool down & stretch            

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