Friday, August 11, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Review burpees and floppies – note the difference
1:00 – max burpees
1:00 – max floppies

FOCUS:
Walking lunge – using a line (crack in concrete or chalk) demonstrate lunges, always stepping well outside the line “steps on railroad tracks vs steps on a balance beam”

GET READY:
1:00 each side – couch stretch
1:00 each side – Samson stretch

CONDITIONING:
8:00-10:00
Partner workout
Partner A – 1:00-2:00 row or assault bike
Partner B – 10-meter side shuffle => 10-meter walking lunges 10 m => 5 floppies
(cue the kids to keep moving even slowly rather than stop)

GAME:
Avoid the Bomb – Station one kid in the center of the play area with a large bucket or hula hoop. Other players should be randomly scattered around the play area with dodgeballs or similar soft balls. On “Go,” the player in center will begin to run holding bucket or hula hoop and try to catch or avoid the ball while other players throw bombs toward the bucket or hula hoop. Switch player in center every minute or two.