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Adult Program: Focus: Monkey - core, arms and legs Week 4: January 1 - 6


Day 1

Beginning Pukulan: 15 min

Holiday

 

 

 

Video Demos:

Day 1

Open 3rd Phase: 15 min

AMRAP 12min
5 Push-ups
10 Squats
15 Sit-ups

Modifications: Box push-ups 

 


Day 2

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. Make sure you are getting full range of motion (shoulder to overhead)

5 reps on each arm = 1 set

Modifications

Day 2

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. Make sure you are getting full range of motion (shoulder to overhead)

5 reps on each arm = 1 set

Modifications

Video Demos:

 

Day 3

Open 3rd Phase: 20 min

AMRAP 6 min
6 Box Dips
6 Step-downs

Rest 1 min

AMRAP 6 min
10 Flutter Kicks
10 Lunges

Then: Battle Rope 2x30sec

Notes: 

Day 3

Beginning Pukulan: 15 min

AMRAP 6 min
6 Box Dips
6 Step-downs

Rest 1 min

AMRAP 6 min
10 Flutter Kicks
10 Lunges

Notes: Use same weight for russian twists and goblet squats

Video Demos: