Monday, May 21, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 arm circles forward and backward
1:00 banded pec stretch each side
5 pull-ups
10 push-ups
15 jumping jacks

STRENGTH:
Bench press

CONDITIONING:
3 x  AMRAP in 3:00, rest 2:00 in between
3 x 8-10-meter bear crawls
6 burpees
9 mountain climbers

ACCESSORY:
Advanced
3x
25 leg lifts over pad
25 Russian twists each side

Intermediate
3x
20 leg lifts over pad
20 Russian twists each side

Beginner

3x
15 leg lifts over pad
15 Russian twists each side

MOBILITY:
4x
1:00 foam roll IT band
1:00 pigeon pose each side
1:00 foam roll back
1:00 couch stretch each side