COVID-19 "FIGHTING FIT" HOME WORK-OUT PROGRAM OVERVIEW & STRUCTURE
THE COVID-19 "FIGHTING FIT" HOME WORK-OUT PROGRAM
FREE SIX (6) WEEK SKILL, STRENGTH & CONDITIONING SYSTEM.
IT IS DIVIDED INTO THREE (3) TWO (2) WEEK ROUNDS/SESSIONS:
ROUND 1 = 2 WEEKS
>>GO TO THE ROUND 1: WEEKS 1 & 2 PROGRAM PAGE<<
ROUND 2 = 2 WEEKS
>>GO TO THE ROUND 2: WEEKS 3 & 4 PROGRAM PAGE<<
ROUND 3 = 2 WEEKS
>>GO TO THE ROUND 3: WEEKS 5 & 6 PROGRAM PAGE<<
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"FIGHTING FIT" HOME WORK-OUTS X 4 PARTS
A) WARM-UPS
B) CIRCUIT: SHADOW BOXING & STRENGTH
C) PUNCH-OUTS
D) COOL DOWN: POST WORK-OUT MEDITATION
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A. WARM-UPS X 3 (APPROX 2 MINUTES EACH)
1: DYNAMIC STRETCHES
2: SHADOW BOXING
3. SHADOW BOXING
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B. CIRCUIT: X 3 ROUNDS/STATIONS - APPROX 2 MINUTES EACH.
ROUND/STATION # 1: SHADOW BOXING
ROUND/STATION # 2: SHADOW BOXING
ROUND/STATION # 3: STRENGTH ( PUSHUPS & SQUATS)
*TAKE APPROX. 30 SECOND BREAK BETWEEN ROUNDS/STATIONS
**REPEAT ROUNDS/STATIONS 1-3 X 3 ( 9 ROUNDS/STATIONS IN TOTAL)
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C. PUNCH-OUTS X 3 (APPROX 2 MINUTES EACH)
ROUND # 1: X 50%
ROUND # 2: X 75%
ROUND # 3: X 100%
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D. INNER FITNESS: POST WORK-OUT MEDITATION ( APPROX 5 MIN)
FROM JEWELIA ORLICK MEDITATION
