(Some days i didn't get a chance to record the workout yet)
MB Habit:
1: Row, Pushup, Tuck
2: Scap Row, Scap Pushups
3: V-Out, Plank to Forearm Plank, Pike, Forearm Pike
4: Calf Raise, Lunge R/L, Squat
5: (Three-Way Row, Monkii Complex) X 2
6: Stretch - PNF, Contract 5, relax 10. Hamstring, Arm. (Repeat 3-6 times)
7: (20 Mountain Climbers, 10 Row) X 3
8: 10 Pistol R/L, 20 Press, 10 A-Pulldowns
9: (4 Reverse Fly, 4 Y, 4 I) X 3
10: (10 Side Tuck, 8 Straight-Arm Rotations) X 2
11: (5 curls, 5 tricep extensions) x 5
12: 5 spiderman pushup, 8 thursters, 8 biceps clutch, 16 Hip Toss, 16 Lunge, 16 Reverse Fly Crunch, <--- Reverse
13: (8 hip extension, 8 hammy curls, 4 single leg hammy L/R) x 2
14: (3 flying monkii L/R) X 2
15: (8 Press, 8 Wide Rows, 8 Wide Outs) x 2
16: (8 knee-to-opposite elbow, 8 pendulum, 4 body saw) x 2
17: 8 single leg squat L/R, 8 Single Leg Squat Jumps L/R, 8 Supine Row + Curl
18: (16 Scissor Jumps, 8 Archer Row, 8 Archer Pushup) x 3
19: (3 Frenchie Row, 3 Frenchie Pushup) x 2
20: 8 Single-Arm Sit and Reach L/R, 8 Bulgarian Split Squat L/R, 8 OH Oblique Crunch L/R
21: 20 Pistol L/R, 10 Monkii Complex, 30 Row, 30 Lateral Jump, 30 Mountain Climbers, 15 Body Saw
MB Monkii Commitment
1 Full Body: (8 Press, 8 Row, 8 Squat) X 3, (5 Tuck, 10 Mountain Climbers, 5 Pike) X 3
2 Shoulders: 5 TWYI, (11 Tricep Extension, 11 V-Out, 11 Superman Knee Drive) X 2, 5 TWYI
3 Bicep / Legs: (10 Curls, 9 Bices Clutch, 12 Bear Hug) X 3, (20 Lunge, 20 OH Lunge, 20 Side Lunge) X 3
4 Chest / Back: (8 Flys, 12 Archer Pushup, 8 Planche Pushup) X 3, (12 Archer Row, 8 Single-Arm Sit and Reach R/L, 6 Single-Arm Row R/L) X 3
5 Back: 15 Jump Pullup, 10 Negative Pullup, 8 Half Pullup, 6 Archer Half Pullup
6 Legs: (20 Cossacks, 15 Wide Outs, 20 Lateral Jump) X 3, (5 Bulgarian Plyo R/L, 10 Bulgarian Split Squat R/L) X 3
7 Core: (12 Side Tuck, 12 Knee-to-opposite elbow, 8 Spiderman Pushup) X 2
8 Core: 25 Plank-to-Forearm Plank
9 Core: (8 Knees-to-Chest, 6 Straight Leg Raise, 4 Toes to Bars) X 2
10 Chest: (3 Triceps Pushup, 3 Pushup, 3 Wide Pushup, 3 Offset Pushup R/L, 3 External Pushup, 3 Internal Pushup) X 2
11 Legs / Core: (10 Squat Kicks, 7 Pistol R/L) X 3, (16 Hip Toss, 6 Side Pull R/L, 10 MonkiiNado) X 3
12 Core: (7 Body Saw, 6 LaLanne Pushup, 5 Spihinx Pushup) X 3
13 HIIT: (4 Burpees, 4 Bulgarian Split Squat) R/L X 3
14 Complex: Wild Monkey Complex L/R
MB Monkii Challenge:
Phase 1 - Strength:
1: (8 Squat, 8 Pushups, 8 Row, 8 Tuck, 8 Body Saw) X 3
2: (16 Lunge, 8 Curls, 8 Triceps Extension, 8 Hammy Curls, 16 Side Tuck) X 3
3: (16 pistols, 8 V-Out, 8 Supine Row, 8 Press, 16 Calf Raise, 16 Mountain Climbers) X 3
4: (10 Squat, 10 Pushups, 10 Row, 10 Tuck, 10 Body Saw) X 3
5: (20 Lunge, 10 Curls, 10 Triceps Extension, 10 Hammy Curls, 20 Side Tuck) X 3
6: (20 pistols, 10 V-Out, 10 Supine Row, 10 Press, 20 Calf Raise, 20 Mountain Climbers) X 3
7: (12 Squat, 12 Pushups, 12 Row, 12 Tuck, 12 Body Saw) X 3
8: (24 Lunge, 12 Curls, 12 Triceps Extension, 12 Hammy Curls, 24 Side Tuck) X 3
9: (24 pistols, 12 V-Out, 12 Supine Row, 12 Press, 24 Calf Raise, 24 Mountain Climbers) X 3
10: (12 Squat, 12 Pushups, 12 Row, 12 Tuck, 12 Body Saw) X 4
11: (24 Lunge, 12 Curls, 12 Triceps Extension, 12 Hammy Curls, 24 Side Tuck) X 4
12: (24 pistols, 12 V-Out, 12 Supine Row, 12 Press, 24 Calf Raise, 24 Mountain Climbers) X 4
Phase 2 - Endurance:
13: (30 OH Lunge, 15 Press, 15 Rear Delt Row, 30 Hip Toss, 15 Plank-to-Forearm Plank) X 3
14: (15 Squat, 15 Pushups, 15 Row, 15 Tuck, 15 Hip Extension) X 3
15: (16 Lunge, 16 Biceps Clutch, 16 Triceps Extensions, 16 Supine Row, 16 Archer Pushup, 16 Knee Drive) X 3
16: (18 Wide Outs, 18 Oblique Crunch L/R, 18 Pushups, 18 Rear Delt Row, 18 Knee-to-Opposite Elbow) x 3
17: (18 Pistols, 18 Archer Pushup, 18 Single-Arm Sit and Reach L/R, 18 Frog Kick) x 3
18: (18 Squat, 18 Archer Row, 18 Clock Pushup, 18 Single-Leg RDL L/R, 18 Forearm Tuck) x 3
19: (40 OH Lunge, 20 Press, 20 Rear Delt Row, 40 Hip Toss, 20 Plank-to-Forearm Plank) X 3
20: (20 Squat, 20 Pushups, 20 Row, 20 Tuck, 20 Hip Extension) X 3
21: (20 Lunge, 20 Biceps Clutch, 20 Triceps Extensions, 20 Supine Row, 20 Archer Pushup, 20 Knee Drive) X 3
22: (20 Squat, 20 Pushups, 20 Single-Arm Row L/R, 40 Mountain Climbers, 20 Sphinx Pushup) X 4
23: (20 Bulgarian Split Squat L/R, 20 Hip Extension, 20 Bicep Clutch, 20 Press, 20 Side Tuck) X 4
24: (40 Lunge, 20 Hammy Curls, 20 Clock Pushups, 20 Supine Row, 20 Tuck) X 4
Phase 3 - Become a Wild Monkey:
25: 25 Pushup + Pike, 25 Side Pull L/R, 25 Single-Arm Side Curl L/R, 25 Pendulum, 25 Side Tuck L/R
26: 30 Planche Pushup, 30 Three-Way Row, 30 Tricep Pushup, 30 Forearm Tuck, 30 Reverse Fly Crunch, 13 Flying Monkii L/R
27: 40 Wild Pushup, 30 Frenchie Row, 40 Bear Hug, 50 scissor Jumps, 50 Lateral Jump, 20 LaLanne Pushup, 30 Forearm Pike
28: 15 Grip Assisted Single Arm Pushup L/R, 30 Tuck + Mountain Climbers, 40 Cossacks, 40 Pistols, 30 Biceps Clutch
29: 25 Monkii Complex, 25 I+Reverse Fly, 50 Archer Row, 50 Hip Toss, 50 Knee to Opposite Elbow, 20 Body Saw
30: 10 Grip Assisted Single-Arm Plyo Pushup L/R, 30 Flys, 25 Single-Arm Row L/R, 25 Bulgarian Split Squat L/R, 25 Tuck + Pike
31: (25 Pushup + Pike, 25 Side Pull L/R, 25 Single-Arm Side Curl L/R, 25 Pendulum, 25 Side Tuck L/R, 50 monkiiNado) X 2
32: (30 Planche Pushup, 30 Three-Way Row, 30 Tricep Pushup, 30 Forearm Tuck, 30 Reverse Fly Crunch, 13 Flying Monkii L/R) X 2
33: (40 Wild Pushup, 30 Frenchie Row, 40 Bear Hug, 50 scissor Jumps, 50 Lateral Jump, 20 LaLanne Pushup, 30 Forearm Pike) X 2
34: (15 Grip Assisted Single Arm Pushup L/R, 30 Tuck + Mountain Climbers, 40 Cossacks, 40 Pistols, 30 Biceps Clutch) X 2
35: (25 Monkii Complex, 25 I+Reverse Fly, 50 Archer Row, 50 Hip Toss, 50 Knee to Opposite Elbow, 20 Body Saw) X 2
36: (10 Grip Assisted Single-Arm Plyo Pushup L/R, 30 Flys, 25 Single-Arm Row L/R, 25 Bulgarian Split Squat L/R, 25 Tuck + Pike) X 2
360 Habit:
1: Wood Chop
2: CoreNado
3: Grizzly Punch
4: Pallof Press
5: Monkii Slam
6: Power Swing
7: Twist Press
8: Standing Stroke
9: Keg Toss
10: Pallof Jump
11: Grizzly Slam
12: Lunge Stroke
13: Lunge Jump Slam
14: Grizzly Swipe
15: OH Oblique Crunch
16: Monkii Shuffle
17: Lunge Chop
18: Russian Twist
19: Curl
20: Anti Rotation Squat
21: Bent Arm Jump Twist.
Hybrid:
1:
2
3
4
5
6
7:
8: Top,40p - 30s Monkii Slam X 4, 8 Drop Lunge Twist L/R X 4, 8 Grizzly Slam L/R X 4, Vertical Pallof Press L/R X 3
9: Middle,40p - 40s Bent Arm Power Swing L/R X 3, 8 Grizzly Punch L/R X 4, 8 PLP L/R X 4, 20s OH ISO Hold L/R X 3
10: Top,40p - 20s Lunge Jump Slam X 10, 8 Power Slam L/R X 3, 8 Single-Arm Pulldown L/R X 4, 30s Russian Twist X 3, 20s Pallof ISO Hold L/R X 3
11: Bottom,40p - 30s Keg Toss X 4, 8 Low Swing L/R X 4, 10 Core Circles X 4, 25 Anti-Rotation Squat L/R X 3
12: Top,40p - 40s Grizzly Swipe L/R X 3, 60s Pause, 8 Lunge Chop L/R X 4, (6 Hollow Pullover, 6 Seated Bent Arm Power Swing L/R) X 4, 20s OH ISO Hold L/R X 3
13: Top,30p - (25 XC Pulldown, 20s Front Hold Jump X 4) X 2, (15 OH Oblique Crunch L/R, 20s Standing Stroke X 4) X 2
14: Middle,30p - (10 T Swing, 30s Grizzly Punch) L X 3 -> R X 3, (10 PLP lunge, 20s Front Iso Hold) L/R X 2
15: Top,30p - 50 Lunge Jump Slam, (45s Monki Slam X 2, 45s Russian Twist, 45s Three Way Stroke X 2) X 3, 50 Lunge Jump Slam - 1/27/2021 - hard cardio and lower body workout
16: Low,30p - 25 Stone Throw, 20s Keg Toss X 4, 25 Core Circles X 2, 20s Twist Press X 5, 25 Stone Throw
17: Middle,30p - (10 Elevator Press, 30s Power Swing) L X 2 -> R X 2, (10 Anti Rotation Squat, 20s OH Iso Hold) L X 2 -> R X 2
18: Top,30p - 30 Drop Lunge Twist L/R, (45s Wood Chop L/R, 45s Bent-Arm Jump Twist) X 3, 30 Drop Lunge Twist L/R
19: Top,40p - (35 XC Pulldown, 20s Pallof Jump X 6) X 2, (20 OH Oblique Crunch L/R, 20s Standing Stroke X 6) X 2
20: Middle,40p - (10 T-Swing, 20s Grizzly Punch) L X 4 -> R X 4, (10 PLP Lunge, 20s Pallof Hold) L/R X 3
21: Top,40p - 60 Lunge Jump Slam, (40s Monkii Slam, 40s Russian Twist, 40s Three Way Stroke) X 4, 60 Lunge Jump Slam
22: Bottom,40p - 25 Stone Throw, 20s Keg Toss X 4, 25 Stone Throw, 25 Core Circles L/R X 3, 20s Twist Press X 4, 25 Stone Throw
23: Middle,40p - (10 Elevator Press, 30s Power Swing) L X 3 -> R X 3, (10 Anti Rotation Squat, 20s OH ISO Hold) L/R X 3
24: Top,40p - 40 Drop Lunge Twist L/R, (40s Wood Chop L/R, 40s Bent Arm Jump Twist) X 4, 40 Drop Lunge Twist L/R
25: Top,30p - (30s Bent-Arm Jump Twist, 10 Monkii Slam) X 4, (60s Drop Lunge Stroke, 10 Wood Chop L/R) X 4, 60s Pause, 30s Pallof Hold L/R X 3 - 1/23/2021 - great core workout especially with 40p
26: Top,30p - (15 Palm Chop L/R, 60s Standing Stroke) X 3, (15 Power Slam L/R, 60s Standing Pulldown) X 3, 60s Pause, 30s Pallof Press L/R X 2
27: Bottom,30p - (45s Stone Throw, 15 Single Arm Rotational Press L/R) X 3, 60s Pause, 30s Water Bucket L/R X 3, 20 Core Circles L/R X 2
28: Middle,30p - 7/6/5/4/3/2/1 (Power Swing L/R, PLP L/R, Grizzly Punch L/R), 60s Pause, 30s Elevator Press L/R X 4
29: Bottom,30p - (20/15/10/5 Twist Press L/R, 30s Keg Toss), (10 Low Swing L/R, 60s Stone Throw) X 4
30: Top,30p - (10s/20s/30s Lunge Jump Slam) X 2, 15/12/9/7/ Wood Chop L/R, 10s/20s/30s XC Pulldown X 2, 30s ISO Hold L/R X 2
31: Top,40p - (30s Bent-Arm Jump Twist, 10 Monkii Slam) X 5, (60s Drop Lunge Stroke, 10 Wood Chop L/R) X 5, 60s Pause, 30s Pallof Hold L/R X 4
32: Top,40p - (15 Palm Chop L/R, 60s Standing Stroke) X 4, (15 Power Slam L/R, 60s Standing Pulldown) X 4, 60s Pause, 30s Pallof Press L/R X 3
33: Bottom,40p - (45s Stone Throw, 15 Single-Arm Rotational Press L/R) X 4, 60s Pause, 30s Water Bucket L/R X 4, 20 Core Circles X 3
34: Middle,40p - 10/9/8/7/6/5/4/3/2/1 (Power Swing L/R, PLP Lunge L/R, Grizzly Punch L/R), 60s Pause, 30s Elevator Press L/R X 4
35: Low,40p - (25/20/15/10/5 Twist Press L/R, 30s Keg Toss) X 5, (10 Low Swing L/R, 60s Stone Throw - Low Back) X 5
36: Top,40p - 10s/20s/30s Lunge Jump Slam X 3, 21/15/12/9/7 Wood Chop L/R, 60s Pause, 10s/20s/30s XC Pulldown X 3, 30s ISO Hold L/R X 3
Cardio:
1:
2
3
4
5
6
7
8
9
10
11
12: Top,25p - 20s Monkii Shuffle X 8, 30s Pallof Iso Hold L/R X 2
13: Top,20p - (Monkii Slam, Core Nado) X 5, Front ISO Hold X 5.
14: Top,20p - 40s Power Slam X 4, 40s Russian Twist.
15: Low,20p - 90s Twist Press X 4, 60s Standing Pulldown X 3
16: Top,20p - 30s Lunge Jump Slam X 14, 60s Pause, 60s Anti-Rotation Squat L/R X 3
17: High,20p - Bent Arm Twist Jump X 4, OH ISO Hold X 3
18: High,20p - Pallof Jump X 5, Pallof Press X 3
19: Middle,20p - T-Swing X 8, Folding Pallof X 3
20: Low,20p - Twist Press X 8, Hollow Pullover X 4
21: Top,25p - 60s Lunge Jump Slam X 9, 30s Elevator Press X 3
22: Top,25p - 30s Bent Arm Jump Twist X 8, 60s Pause, 30s Vertical Pallof Press X 3
23: Top,25p - 45s XC Pulldown X 8, 60s Pause, 30s Pallof Step L/R X 3
24: Top,50p - 20s Monkii Slam X 4, 30s CoreNado X 8, 60s Pause, 30s Pallof Hold X 4,
25: Top,20p - 20s Monkii Slam X 8, 60s Pause, 20s Bent Arm CoreNado X 8, 60s Pause, 30s Pallof Iso Hold L/R X 4
26: Top,20p - 40s Power Slam X 5, 60s Pause, 120s Three Way Stroke, 60s Pause, 40 Russian Twist X 3
27: Bottom,20p - 20s Twist Press L/R X 5, 60s Pause, 90s Stone Throw X 2, 60s Pause, 60s Standing Pulldown X 3, 20s Pallof ISO Hold L/R X 3
28: Top,20p - 20s Drop Lunge Stroke X 8, 60s Pause, (30s Lunge Jump Slam, 30s Drop Lunge Stroke) X 4, 60s Pause, 60s Anti Rotation Squat L/R X 4
29: Top,20p - 20s Bent-Arm Jump Twist L/R X 4, 60s Pause, 40s Keg Toss X 5, 60s Pause, 30s OH Iso Hold L/R X 4
30: Top,20p - 20s Pallof Jump X 8, 60s Pause, 90s 360 Kneeling Stroke X 4, 60s Pause, 30s Pallof Press L/R X 4
31: Top,25p - 20s Bent-Arm Jump Twist X 8, 60s Pause, 30s T-Swing L/R X 5, 60s Pause, 30s Folding Pallof X 4
32: Bottom,25p - 20s Twist Press X 8, 60s Pause, 40s Single Arm Rotational Press X 4, 60s Pause, 20s Hollow Pullover X 4
33: Top,25p - 20s Lunge Jump Slam X 8, 60s Pause, 60s/40s/20s Drop Lunge Stroke X 2, 60s Pause, 30s Elevator Press L/R X 4
34: Top,25p - 20s Bent Arm Jump Twist X 8, 60s Pause, 30s Grizzly Swipe L/R X 4, 30s Vertical Pallof Press L/R X 4
35: Top,25p - 20s XC Pulldown X 8, 60s Pause, 45s Three-Way Stroke X 8, 60s Pause, 30s Pallof Jump X 4
36: Top,25p - Monkii Shuffle X 8, 40s Monkii Slam X 6, 60s Pause, 30s Pallof Hold X 4
360 Challenge:
1: Top,Cardio,20p - ((20s Wood Chop, 20s Grizzly Slam) L/R) X 2
2: Top,Cardio,20p - 20s Bent-Arm Jump Twist, 30s Monkii Slam, 60s rest, 30s Pallof Jump, 60s rest, 30s Lunge Jump Slam, 60s rest, 30s CoreNado
3: Bottom,Cardio,20p - (20s Keg Toss L/R, 20s Single-Arm Rotational Press L/R) X 2
4: Bottom,Core,35p - 8 Keg Toss L/R X 2, 8 Power Swing L/R X 2, Grizzly Slam L/R X 2
5: Top,Core,35p - 15 XC Pulldown, 15 Folding Pallof L/R, 15 Core Circles L/R, 15 XC Pulldown
6
7
8
9
10: Middle,Cardio,20p - ((30s Power Swing, 30s Grizzly Punch) L/R, 30s rest, 30s CoreNado L/R) X 2
11: Bottom,Cardio,20p - 20s Curls X 8, 20s Tricep Extensions X 8
12: Top,Cardio,20p - 40s Monkii Shuffle, 40s Grizzly Swipe L/R, 40s Standing Stroke L/R, 40s Monkii Shuffle
13:
14:
15:
16:
17: Middle,Hybrid,30p - (Vertical Pallof Press, Monkii Slam) X 3, (Oblique Crunch, OH Iso Hold) X 3
18:
19: Bottom,Cardio,25p - 20s Twist Press L/R X 4, 20s Power Slam L/R X 4
20: High,Cardio,25p - 60s Bent Arm Twist Jump, 60s Monkii Slam, 60s Pallof Jump, 60s Lunge Jump Slam, 60s Corenado
21: Bottom,Cardio,25p - (20s Keg Toss, 20s Curl) X 8
22: Bottom,Core,45p - Low Swing, Lunge Stroke, Grizzly Swipe
23: Bottom,Core,45p - (6 Stone Throw, 8 Keg Toss) X 4, 8 Bent-Arm Power Swing X 4, 8 360 Lunge Chop X 4
24: Middle,Core,45p - PLP Lunge Lift X 2, Grizzly Slam X 2, Elevator Press X 2
25: Bottom,Hybrid,40p - (20s Twist Press, 12 Single Arm Rotational Press) X 3, 60s Pause, (30s Pallof Jummp, 12 Vertical Pallof Press) X 3
26: Bottom,Hybrid,40p - (20s CoreNado, 12 Wood Chop) X 3, 60s Pause, (30s Standing Pulldown, 12 Power Slam) X 3
27: Top,Hybrid,40p - (45s Drop Lunge Stroke, Palm Chop) X 3, 60s Pause, (30s Monkii Shuffle, 10 T-Swing L, 30s Monkii Shuffle, 10 T-Swing R) X 3
28: Middle,Cardio,25p - (20s Power Swing, 20s Grizzly Punch, 20s Pallof Step X 3)
29: Top,Cardio,25p - 75s Bent Arm Twist Jump, 75s Monkii Slam, 75s Pallof Jump, 75s Lunge Jump Slam, 75s CoreNado
30: Top,Cardio,25p - 40s Monkii Shuffle, 40s Grizzly Swipe, 40s Standing Stroke, 40s Monkii Shuffle X 2, 40s Grizzly Swipe, 40s Standing Strike, Monkii Shuffle.
31: Bottom,Core,45p - (10 Keg Toss, 10 Stone Throw) X 3, (10 CoreNado, 10 Standing Stroke) X 3, (10 Hollow Pullover, 5 Single Arm Pullover) X 3
32: Top,Core,45p - (10 Bent Arm Chop, 10 Drop Lunge Stroke) X 4, 5 T-Swing X 4, 5 Vertical Pallof Press X 4
33: Bottom,Core,45p - 5 Keg Toss X 5, 6 Grizzly Swipe X 5, 7 CoreNado X 5, 8 Wood Chop X 5
34: Top,Hybrid,40p - (30s Bent Arm Jump Twist, 12 360 Pallof Press) X 3, 60s Pause, (30s Grizzly Swipe, 15s Standing Stroke) X 3, 60s Pause, 20s Pallof Hold X 3
35: Top,Hybrid,40p - (30s Lunge Jump Slam, 360 Kneeling Stroke) X 3, 60s Pause, (60s Keg Toss, 10 Core Circles) X 3
36: Top,Hybrid,40p - (20s Monkii Slam, 20s CoreNado) X 8, 15 T-Swing X 3, 20s Twist Press X 8, 60s Pause, 15 Power Swing X 3