Fight club – May 15

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

3 rounds 

30 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 and stretch 

Tuesday 

Warm-up 

3 rounds 

40 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 and stretch 

Wednesday 

Warm-up 

6 rounds 

  • Split jumps 10 Reps
  • Donkey kicks 6 Reps
  • Burpees 3 Reps

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

20 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 and stretch 

Friday

Warm-up 

25 second hold 

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 and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – May 2

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Lunges 
  • Guard sit-ups
  • Lunges 
  • Reclined rows 
  • Plank 
  • Cannonball sit-ups 
  • Squats 
  • Superman 

Cool down and stretch 

Tuesday 

Warm-up 

3 rounds 

  • Walking lunges 40 Reps
  • Push-ups 15 Reps
  • Mountain climbers 20 Reps

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

  • Walking lunges 20 Reps
  • Push-ups 15 Reps
  • Mountain climbers 10 Reps

Cool down and stretch 

Thursday 

Warm-up 

4 rounds 

30 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 and 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 and stretch

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – April 11

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday

5 rounds of 5 reps

No rest between exercises

  • Deadlift
  • Biceps curl
  • Squat
  • Lunge
  • Good mornings

Tuesday

Hot Yoga

Wednesday

5 rounds of 5 reps

No rest between exercises

  • Straight leg deadlift
  • Bent over row
  • Hang clean
  • Thruster
  • Overhead squat

Thursday

Anything can happen Thursday

Friday

5 rounds of 5 reps

No rest between exercises

  • Front squat
  • Strict press
  • Arm curls
  • Good mornings
  • Lunges

Saturday

Rest day

Sunday

Kettlebell workout

Warm-up 

  • Kettlebell deadlifts 50 Reps
  • Kettlebell swings 40 Reps
  • Kettlebell goblet squats 30 Reps
  • Kettlebell overhead press 20 Reps

Cardio 

Cool down and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – March 13

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday 

Warm-up 

As many rounds as you can 

12 minutes 

  • Squats 5 reps 
  • Side lunge with a toe touch 6 reps 
  • Shoulder taps 6 reps 
  • Guard sit-ups 5 reps 

Cool down and stretch 

Tuesday 

Warm-up 

6 rounds 

30 seconds activity 10 seconds rest 

  • Jumping squats 
  • Lunges 
  • Side lunge with a toe touch 
  • Squat jacks 

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

30 seconds activity 10 seconds rest 

  • Jumping squats 
  • Skaters 
  • Plank 
  • Dying bugs 
  • Boxers sit-ups 
  • Lunges 

Cool down and stretch 

Thursday 

Warm-up 

6 rounds 

  • Split jumps 10 reps 
  • Donkey kicks 6 reps 
  • Burpees 3 reps 

Cool down and stretch 

Friday 

Warm-up 

25 second hold 

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 and stretch 

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Keep Moving Fitness Deadlift

Fight club – Feburary 14

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday

Warm-up

As many rounds as you can

10 minutes 

  • Squats 5 Reps
  • Side lunge with a toe touch 6 Reps
  • Shoulder taps 6 Reps
  • Guard sit-ups 5 Reps

Cool down and stretch 

Tuesday 

Warm-up

3 rounds

30 seconds activity 

10 seconds rest

  • Push-ups
  • Handstand hold
  • Hollow rocks

Cool down and stretch 

Wednesday 

Warm-up

4 rounds

40 seconds activity 

15 seconds rest

  • Plank 
  • Bow and arrow 
  • Push-ups

Cool down and stretch 

Thursday

Warm-up

3 rounds

20 seconds activity 

10 seconds rest

  • Walking lunges
  • Push-ups
  • Mountain climbers 

Cool down and stretch 

Friday

Warm-up

3 rounds

30 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 and stretch 

Keep Moving Fitness Deadlift
Keep Moving Fitness Deadlift

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – January 10

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Monday

Warm-up

6 rounds

  • Squats 5 Reps
  • Push-ups 5 Reps
  • Sit-ups 5 Reps

Cool down and stretch 

Tuesday

Warm-up

5 rounds

  • Split jumps 10 Reps
  • Donkey kicks 6 Reps
  • Burpees 3 Reps

Cool down and stretch 

Wednesday 

Warm-up

20 seconds activity 

10 seconds rest

5 rounds

  • Plank 
  • Bow and arrow 
  • Push-ups

Cool down and stretch 

Thursday

Warm-up

30 seconds activity 

10 seconds rest

4 rounds

  • Walk down Push-ups 
  • Push-ups with a cross over 
  • Boxers sit-ups 
  • Leg raises
  • Squats 

Cool down and 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 and stretch

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first. 


Fight club – May 9

Movement every day

Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.  

Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.

Movement every day

Monday 

Warm-up 

3 rounds 

50 seconds activity 

10 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Tuesday 

Warm-up 

3 rounds 

30 seconds activity 

10 seconds rest 

  • Jumping squats 
  • Skaters 
  • Plank 
  • Dying bugs 
  • Boxers sit-ups 
  • Lunges 

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

  • Walking lunges 40 Reps
  • Push-ups 15 Reps
  • Mountain climbers 20 Reps

Cool down and stretch 

Thursday 

Warm-up 

6 rounds 

20 seconds activity 

10 seconds rest 

  • Plank 
  • Bow and arrow 
  • Push-ups 

Cool down and 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 and stretch 

Fight club

Workout disclaimer   

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.  

When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.