Tuesday, June 27, 2017

A Brand X Method™ Adult Workout

WARM-UP:
Tabata stationary lunge –
4 rounds left leg => 4 rounds right leg
400-meter run

CONDITIONING:
Advanced and Intermediate
Death by double-under and wall ball shot
(Start at 1 rep each and increase both by one repetition each minute until failure)

Beginner
Death by pogo jump and wall ball shot
(Start at 1 rep each and increase both by one repetition each minute until failure)

ACCESSORY:
Advanced
5x
20 butterfly sit-ups
20 hollow-to-reverse sit-ups

Intermediate
3x-4x
20 butterfly sit-ups
20 hollow-to-reverse sit-ups

Beginner
3x-4x
10-20 butterfly sit-ups
10-20-second hollow hold

MOBILITY:
1:00 each side – triangle pose
1:00 each side – couch stretch
1:00 each side – banded Samson stretch