Philips' ATA Black Belt Academy

Philips' ATA Black Belt Academy
Weekly Workout Challenges

Quick workouts to challenge any skill level, modify as needed, reduce the number of reps, rounds or time or for big sets break into smaller sets. Click on a demo to learn about that exersise. See modifications below for more ideas to make these work for you.

	Day 1	Day 2	Day 3
Last Week (Feb. 12)	5 Pike Push ups 40 Box Jumps 5 Pike Push Ups 40 Squat Jumps 5 Pike Push Ups 40 Tuck Jumps 5 Pike Push Ups 40 Lunges	Run 800 50 Push ups 50 Sit ups 50 Lunges 50 Burpees	10 Pike Push Ups 20 Broad Jumps 30 Bench Dips 40 Lunges 50 Box Jumps 60 Burpees
This Week (Feb 19)	7 Rounds of: 6 Burpees 12 Lunges 18 Sit ups 24 Box jumps	Reps 30-20-10-20-30 High jump Split squat Sit ups	5 Rounds of: Run 400 (1/4 mile) 20 Squats 20 Push ups 20 Sit ups
Next Week (Feb 26)	30 Pike push ups 40 Up-downs 50 High Jumps 60 Sit ups	10 Rounds of: 30 sec. Hand stand hold or(2 inch plank) 30 sec. Squat hold (2 inch below parallel)	50 Jumping jacks 50 Push ups 50 Tuck jumps 50 Sit ups 50 Mountain climbers 50 Squats 50 Jumping jacks
Week of 3-4	4 Rounds of: 10 Burpees 20 Push ups 30 Box jumps 40 Squats 50 Lunges	Reps 30-20-10-20-30 Push ups Sit ups Split Squats	Run 800 10 Rounds of: 10 Burpees 10 Sit ups Run 800
DEMOS	Box Jump Demo Jump Knee Tucks	Lunges Demo Plank Jumps	Burpee Demo Split Squat
Modifications	Instead of Box Jumps try Jump Knee Tucks	Instead of Run 400 m , run 2 minutes

The exercises provided by Philips ATA Black Belt Academy (and AmesATA.com) are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. Philips ATA Black Belt Academy (and AmesATA.com) disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.