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Adult Program: Focus: Monkey - core, arms and legs Week 3: December 18 - 23


Day 1

Beginning Pukulan: 10 min

3x alternating
30 second hollow hold=
30 secondsuperman hold

3x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle

Video Demos:

Day 1

Open 3rd Phase: 15 min

3x alternating
30 second hollow hold=
30 secondsuperman hold

3x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle

Stretch if time permits

*Do this with partners.


Day 2

Open 3rd Phase: 15 min

21-15-9 for time:
Bent over row
OH Walking Lunge

3x30 sec battle rope

Notes: 21 bent-over rows, 21 OH Lung, 15 of each, then 9 of each

Modifications

Day 2

Beginning Pukulan: 10 min

21-15-9 for time:
Bent over row
OH Walking Lunge

Notes: 21 bent-over rows, 21 OH Lung, 15 of each, then 9 of each

Modifications

Video Demos:

*Use dumbbells for row.


Day 3

Open 3rd Phase: 20 min

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

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

Notes: Use same weight for russian twists and goblet squats

 

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

Video Demos: