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Adult Program: Focus: Monkey - core, arms and legs Week 8: January 29 - February 3


Day 1

Beginning Pukulan: 15 min

Shoulder Press

5-5-5-5-5

Notes: Use Dumbbells. Go up in weight in each set. 90 sec - 2 min rest in between sets

Video Demos:

Day 1

Open 3rd Phase: 15 min

Shoulder Press

5-5-5-5-5

Notes: Use Dumbbells. Go up in weight in each set. 90 sec - 2 min rest in between sets

 

 

Day 2

Open 3rd Phase: 15 min

AMRAP 6 min
7 Deadlifts
10 Burpee jump-overs

Then

Max reps in 2 minutes
Sit-ups

Notes: Can use kettlebells or dumbells for deadlift.  Video of burpee shows jumping over a bar, have them jump over their kettlle bell or dumbell that they are using for the deadlifts. Jump over a stick or the kettlebell/dumbbell

Modifications

Day 2

Beginning Pukulan: 15 min

AMRAP 6 min
7 Deadlifts
10 Burpee jump-overs

Then

Max reps in 2 minutes
Sit-ups

Notes: Can use kettlebells or dumbells for deadlift.  Video of burpee shows jumping over a bar, have them jump over their kettlle bell or dumbell that they are using for the deadlifts. Jump over a stick or the kettlebell/dumbbell

Modifications

Video Demos:

 

 


Day 3

Open 3rd Phase: 20 min

Tabata
Box Jumps
Suitcase sit-ups
Air Squat
Push-ups

Rest 1 min in between changing movements

If time permits, add in 2x 30 sec
Battle rope

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

Modifications: Sit-up instead of suitcase, box push-ups

Day 3

Beginning Pukulan: 15 min

Tabata
Box Jumps
Suitcase sit-ups
Air Squat

Rest 1 min in between changing movements

If time permits, add in 2x 30 sec
Battle rope

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

Modifications: Sit-up instead of suitcase

Video Demos: