The Brand X Method™ Teen Workout
Run 100 meters forward => run 100 meters backward => side shuffle 50 meters => side shuffle 50 meters opposite direction
2 x 10-meter wheelbarrow walk with partner
5 rotational medicine ball throws each side to partner
5:00 of mobility
10 straight-arm bandy pull-downs
5 inchworms into upward dog and back
Shoulder position for pull-up
Hollow hold position
20 hollow hold flutter kicks
If cannot pull-up or chin-up, substitute 3-5 slow full ROM negatives. First time doing negatives, err on fewer reps.
Establish and hold hollow position while flutter kicking
15 kettlebell swings
This should be anaerobic and sustainable. Adjust weight and reps for good movement to achieve goal.
5 rockets each leg using box (looking for explosion)