Tuesday, April 18, 2017

A Brand X Method™ Adult Workout

WARM-UP:
20 air squats
20 Cossacks
20 jumping jacks
100-meter backward run

CONDITIONING:
Advanced and Intermediate
7 rounds
30-second Airdyne sprint
30 seconds – air squats
Rest 2:00

Beginner
5 rounds
30-second Airdyne sprint
30 seconds – air squats
Rest 2:00

ACCESSORY:
Advanced and Intermediate
4x
20 hollow rocks
20 butterfly sit-ups

Beginner
3x
10 hollow rocks or 15-30-second hollow hold
20 butterfly sit-ups

MOBILITY:
Your choice