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Adult Program: Focus: Monkey - core, arms and legs Week 1: December 4 - 9


Day 1

Beginning Pukulan: 10 min

5 Rounds
10 Sumo Deadlift
Monkey

Time Cap 8 min

Notes: Monkey down and back on floor (North to South or vise versa). Use dumbbells, kettlebells or medballs for weight. *Try and challenge them and go heavy. 

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

7 Rounds
10 Sumo Deadlift
Monkey

Time Cap 10 min

Notes: Monkey down and back on floor (North to South or vise versa). Use dumbbells, kettlebells or medballs for weight. *Try and challenge them and go heavy. 

Modifications: 
 

 

Day 2

Open 3rd Phase: 15 min

AMRAP 12 min
10 Push Press
30 Sec plank
20 Sit-ups

Notes: 

Modifications: Tuck-hold instead of plank

Day 2

Beginning Pukulan: 10 min

AMRAP 7 min
10 Push Press
30 Sec plank
20 Sit-ups

Notes: 

Modifications: Tuck-hold instead of plank

Video Demos:

*Keep thighs, butts and guts tight.


Day 3

Open 3rd Phase: 20 min

Tabata
Lunges
Sit-ups
Burpees
Step-downs

Notes: 8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes.

 

Day 3

Beginning Pukulan: 15 min

Tabata
Lunges
Sit-ups
Burpees

Notes: 8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes.

Video Demos: