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Adult Program: Focus: Snake - core, pulling and full body Week 9: April 30 - May 5


Day 1

Beginning Pukulan: 15 min

5 Rounds for Time:
20 flutter kicks
30 sec plank
10 single-leg jump-overs

Stretch or roll out if time permits

Notes: Plank on forearms or hands  - dealers choice. 

Jump-overs: stick or line on ground, hop over with 1 leg. Switch legs halfway through

Modifications: Two leg jump-overs instead of 1, Tuck hold instead of plank hold

Video Demos:

Day 1

Open 3rd Phase: 15 min

5 Rounds for Time:
20 flutter kicks
30 sec plank
10 single-leg jump-overs

Stretch or roll out if time permits

Notes: Plank on forearms or hands  - dealers choice. 

Jump-overs: stick or line on ground, hop over with 1 leg. Switch legs halfway through

Modifications: Two leg jump-overs instead of 1, Tuck hold instead of plank hold

 


Day 2

Open 3rd Phase: 15 min

Bent Over Row
5-5-5-5-5

Notes: 15 minutes to work up to a heavy set of 5 with either dumbbells or kettlebells
60-90 seconds rest in-between sets

Modifications

Day 2

Beginning Pukulan: 15 min

Bent Over Row
5-5-5-5-5

Notes: 15 minutes to work up to a heavy set of 5 with either dumbbells or kettlebells
60-90 seconds rest in-between sets

Modifications

Video Demos:

 

Day 3

Open 3rd Phase: 20 min

Tabata
Lunge
Kettlebell Swings
Tuck-ups
Jump Rope single-unders

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-ups instead of tuck-ups. Can use dummbells or kettlebells for kettlebell swing

Day 3

Beginning Pukulan: 15 min

Tabata
Lunge
Kettlebell Swings
Tuck-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: Sit-ups instead of tuck-ups. Can use dummbells or kettlebells for kettlebell swing

Video Demos: