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Adult Program: Focus: Snake - core, pulling and full body Week 11: May 14 - 19


Day 1

Beginning Pukulan: 15 min

Tabata
Russian Twists
Squats
Flutter Kicks

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 can be straight or bent legs. Can use medballKettlebell, or dumbell. KB Swings with kettlebell or dumbells

Video Demos:

Day 1

Open 3rd Phase: 15 min

Tabata
Russian Twists
Squats
Flutter Kicks

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 can be straight or bent legs. Can use medball Kettlebell, or dumbell. KB Swings with kettlebell or dumbells

 


Day 2

Open 3rd Phase: 15 min

3 rounds, 1 min each station
1 leg deadlift
Tuck-ups
Jumping Lunges
Battle rope

Rest 1 min between rounds

Notes: People can start at whatever station, just go in order  from there. Trainers choice on battle rope  movement

Modifications:  

Day 2

Beginning Pukulan: 15 min

3 rounds, 1 min each station
1 leg deadlift
Tuck-ups
Jumping Lunges
Battle rope

Rest 1 min between rounds

Notes: People can start at whatever station, just go in order  from there. Trainers choice on battle rope  movement

Modifications:  


Video Demos:


Day 3

Open 3rd Phase: 20 min

10 mins for: 
6-6-6-6-6
Bulgarian Split Squats

Then:
AMRAP 5 min
5 Push-ups
5 Box Jumps

Notes:  Start with no weight. Add a set of dumbells in each hand and increase weight
after each set if possible. Rest in between sets. Use boxes to put feet on. 3 reps on each leg

Modifications: Box push-ups, Step-ups

Day 3

Beginning Pukulan: 15 min

10 mins for: 
6-6-6-6-6
Bulgarian Split Squats

Then:
AMRAP 3 min
5 Push-ups
5 Box Jumps

Notes:  Start with no weight. Add a set of dumbells in each hand and increase weight
after each set if possible. Rest in between sets. Use boxes to put feet on. 3 reps on each leg

Modifications: Box push-ups, Step-ups

Video Demos: