Monday, February 13, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 arm circles forward and backward
20 hollow rocks
20 sit-ups
Bear crawl square

CONDITIONING:
Advanced and Intermediate
4 rounds
400-meter row
10 single-arm dumbbell snatches
10 toes-to-bar

Beginner
3-4 rounds
250-400-meter row
10 single-arm dumbbell snatches
10 hanging leg lifts

ACCESSORY:
3x
20 hollow-to-reverse sit-ups
20 crunches

MOBILITY:
4x
1:00 each leg – couch stretch
1:00 – cobra pose
1:00 – foam roll glutes