Fight club – December 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 

5 rounds 

50 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 and stretch 

Tuesday 

Warm-up 

4 rounds 

40 seconds activity 

20 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Side step with back lunge 
  • Squats 
  • Split jump 
  • Sumo Squat 

Cool down and stretch 

Thursday 

Warm-up 

5 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. 


Fight club – October 16

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 

4 rounds 

30 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 and stretch 

Tuesday 

Warm-up 

5 rounds 

20 seconds activity 

10 seconds rest 

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

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 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 

Thursday 

Warm-up 

5 rounds 

30 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Reclined row 
  • Boxers sit-ups 
  • Bow and arrow 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

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 – October 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 

4 rounds 

30 seconds activity 

10 seconds rest 

  • Jack squats 
  • Toe touches 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

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

Cool down and stretch 

Wednesday 

Warm-up 

4 rounds 

30 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 

Thursday 

Warm-up 

4 rounds 

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

Cool down and stretch 

Friday

Warm-up 

20 second hold for each pose 

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 -September 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 

Warm-up 

As many rounds as you can 

19 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 

  • Inclined Push-ups 
  • Push-ups 
  • Push-ups with a cross over 
  • Shoulder taps 
  • Handstand hold 

Cool down and stretch 

Wednesday 

Warm-up 

5 rounds 

40 seconds activity 

10 seconds rest 

  • Inclined Push-ups 
  • Reclined row 
  • Boxers sit-ups 
  • Bow and arrow 
  • Jumping jacks 
  • Walking lunges 

Cool down and stretch 

Thursday 

Warm-up 

5 rounds 

50 seconds activity 

10 seconds rest 

  • Jack squats 
  • Toe touches 
  • Jumping jacks 
  • Walking lunges 

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 

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. 


Keep moving fitness barbells

Fight club – August 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 

19 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 

7 rounds 

20 seconds activity 

10 seconds rest 

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

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

20 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 

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 

  • 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 

Keep moving fitness barbells
Keep moving fitness Barbell

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 – July 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 

5 rounds 

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

Cool down and stretch 

Tuesday 

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 and stretch 

Wednesday 

Warm-up 

3 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 

20 second hold for each pose 

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 – June 12

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 

  • Plank jack with a knee tuck 
  • Side lunge with a toe touch 
  • Squats 
  • Walk down Push-ups 
  • Reclined row 

Cool down and stretch 

Tuesday 

Warm-up 

4 rounds 

20 seconds activity 

10 seconds rest 

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

Cool down and stretch 

Wednesday 

Warm-up 

3 rounds 

20 seconds activity 

10 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Thursday 

Warm-up 

As fast as you can 

  • Burpees 100 Reps

Cool down and stretch 

Friday

Warm-up 

3 rounds 

20 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 

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 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 – 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.