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Adult Program: Focus: Monkey - core, arms and legs Week 12: February 26 - March 3


Day 1

Beginning Pukulan: 15 min

Seated 1 arm Zots Press

5-5-5-5-5

Notes: Sit on ground with legs straight in front. 5 reps on each side counts as 1 set. Go up in weight if form is good. Use Dumbells or Kettlebells. 

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

Seated 1 arm Zots Press

5-5-5-5-5

Notes: Sit on ground with legs straight in front. 5 reps on each side counts as 1 set. Go up in weight if form is good. Use Dumbells or Kettlebells. 

Modifications: 

 

 

Day 2

Open 3rd Phase: 15 min

AMRAP 12 min
10 KB Deadlifts
10 Step-downs
10 KB Swings

Notes: 

Modifications

Day 2

Beginning Pukulan: 15 min

AMRAP 12 min
10 KB Deadlifts
10 Step-downs
10 KB Swings

Notes: 

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 min

For Time:
30 Russian twists
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 Russian twists

Then:
Plank test: see how long you can hold it

Notes: Use same weight for russian twists and goblet squats

Modifications: 

Day 3

Beginning Pukulan: 15 min

For Time:
30 Russian twists
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 Russian twists

Then:
Plank test: see how long you can hold it

Notes: Use same weight for russian twists and goblet squats

Modifications: 

Video Demos: