Wednesday, December 23, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles, forward
10 arm circles, backward
5 explosive push-ups
5 power ball shots

STRENGTH:
Advanced (Cap 30:00)
4 rounds, 30 seconds between movements/2:00 between rounds
10 dips (hold 3 seconds at bottom)
15 close push-ups
20 incline push-ups
10 bodyweight skull crushers
1:00 plank elbows

Intermediate (Cap 30:00)
4 rounds, 30 seconds between movements/2:00 between rounds
5 dips (hold 3 seconds at bottom)
10 close push-ups
15 incline push-ups
10 bodyweight skull crushers
1:00 plank elbows

Beginners (Cap 20:00)
3 rounds, 30 seconds between movements/2:00 between rounds
3 dips assisted okay
6 push-ups
9 incline push-ups
12 bandy push-downs
0:30 plank elbows

MOBILITY:
Triceps smash and stretch
Lat smash