Fight club – August 1

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 

17 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 

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 

Wednesday 

Warm-up 

5 rounds 

20 seconds activity 

10 seconds rest 

  • Push-ups 
  • Handstand hold 
  • Hollow rocks

Cool down and stretch 

Thursday 

Warm-up 

3 rounds 

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

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.