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Adult Program: Focus: Tiger - full body Week 7: July 16 - 21


Day 1

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: Push-ups on box, no knees

Video Demos:

Day 1

Open 3rd Phase: 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: Push-ups on box, no knees

 


Day 2

Open 3rd Phase: 15 min

3 rounds, 1 min each station max effort reps: 
KB Deadlifts
Wallball
Lunge

Rest 1 min

Notes: 

Modifications: Wallball sub: air squat

Video Demos:

Day 2

Beginning Pukulan: 15 min

3 rounds, 1 min each station max effort reps: 
KB Deadlifts
Wallball
Lunge

Rest 1 min

Notes: 

Modifications: Wallball sub: air squat

Video Demos:

 

 

Day 3

Beginning Pukulan: 15 min

Seated 1 arm Zots Press
5-5-5-5-5

AMRAP 3 min
Burpees

Roll out with time remaining

Notes:  Sit on ground with legs straight in front. 5 reps on each side counts as 1 set. Go up

in weight if form is good. Use Dumbbells or Kettlebells. 

Modifications: 

Video Demos:

Day 3

Open 3rd Phase: 20 min

Seated 1 arm Zots Press
5-5-5-5-5

AMRAP 3 min
Burpees

Roll out with time remaining

Notes:  Sit on ground with legs straight in front. 5 reps on each side counts as 1 set. Go up

in weight if form is good. Use Dumbbells or Kettlebells. 

Modifications: