Fight club - workouts for the week Monday, 22 August 2016

Monday         

Warm up       

6 rounds       

20 seconds activity 

10 seconds rest       

•           plank jacks   

•           lunges           

•           guard sit ups

•           squats           

•           skaters          

•           reclined row 

•           side lunge    

•           jumping squats        

•           boxers sit ups          

•           shoulder taps           

Cool down & stretch           

             


Tuesday        

Warm up       

3 rounds       

•           Split jumps    10 Reps

•           Donkey kicks            6 Reps

•           Burpees         3 Reps

Cool down & stretch           

           


Wednesday  

Warm up       

3 rounds       

40 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           

           


Thursday      

Warm up       

3 rounds       

•           Walking lunges        40 Reps

•           push ups       15 Reps

•           Mountain climbers   20 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            

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