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Adult Program: Focus: Snake - core, pulling and full body Week 1: March 5 - 10


Day 1

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: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

AMRAP 6 min
6 Box Dips
6 Step-downs

Rest 1 min

AMRAP 6 min
10 Flutter Kicks
10 Lunges

Notes: 

 


Day 2

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

Modifications

Day 2

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

Modifications

Video Demos:

 

Day 3

Open 3rd Phase: 20 min

Tabata
Push-ups
Squats
Sit-ups
Jumping Lunges

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: Russian twists without weight

Day 3

Beginning Pukulan: 15 min

Tabata
Push-ups
Squats
Sit-ups

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: Russian twists without weight

Video Demos: