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Adult Program: Focus: Monkey - core, arms and legs Week 5: January 8 - 13


Day 1

Beginning Pukulan: 15 min

Tabata
1-leg deadlift
Burpees
Squats

Stretch if time permits

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:

Day 1

Open 3rd Phase: 15 min

Tabata
1-leg deadlift
Burpees
Squats

Stretch if time permits

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 2

Open 3rd Phase: 15 min

21-15-9
Dumbbell Push Press
Bent-over row

Stretch if time permits

Notes: Use same weight for both push press and bent-over row

Modifications

Day 2

Beginning Pukulan: 15 min

21-15-9
Dumbbell Push Press
Bent-over row

Stretch if time permits

Notes: Use same weight for both push press and bent-over row

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 min

3 Rounds  each for time
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
2 Turkish Get-ups

Rest 1 min in between rounds

Modifications: TGU without weight, Box Push-ups

Notes: 

Day 3

Beginning Pukulan: 15 min

3 Rounds  each for time
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
2 Turkish Get-ups

Rest 1 min in between rounds

Modifications: TGU without weight, Box Push-ups

Video Demos: