The Brand X Method Teen Workout – Excel
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 Cossacks => basic dot drill x 10 => 3 broad jumps => 2 forward rolls
5 dumbbell tempo press-and-holds (press 5 seconds/hold 3 seconds, use very light weight)
5 push presses
4 x 50-meter shuttle run
*Have kids pause before beginning the push presses. Have them close their eyes, breath and visualize 5 good reps. Then begin each round.
Max dips **
* If unable to do pull-ups do 3-5 negatives. Also, a slight swing to develop some momentum to pull is allowable for those not quite able to get a dead hang pull-up. Note—this is not kipping!
** Bench dips, negatives or a combination are a good progression here. Something like 3 negatives followed by 10 bench dips.
2:00 mountain climbers