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. 


Welcome to fight club

Don’t worry it is not the kind of fight club you are thinking of, it is just what we call our lunch time workouts, thankfully there is no blood (yet) but there is plenty of sweat and tears (usually from the laughing).

Fight club is all about getting us away from our desks, out of the office and getting moving for 15-20 minutes, we don’t have any equipment or special gear, we just make use of the space we have.

The general idea is to go hard and push a little bit further every time.  We aim for 3 sessions a week as a minimum and 5 at a maximum.  Our workouts are usually high-intensity interval training sessions; we throw in something different like sprints or ladders every now and then to keep things interesting.

Welcome to fight club

We have a few rules a fight club

  • Go hard. You only cheat yourself if you don’t
  • Stop before you puke. This is usually a good sign you are going too hard or you ate too much before you came to fight club.
  • Learn to love the suck. The suck is your friend and means you are doing it right (see rule one).
  • Every day is ab day. It is easy to remember and awesome when you start to see the change for yourself.

Each week I will be posting a summary of our fight club workouts if you are looking for something to do or workouts to use for your own fight club you can use our fight club for inspiration.


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.