Monday, September 25, 2017

A Brand X Method™ Kids Workout

WARM-UP:
Hold “muscles on” (see: https://www.youtube.com/watch?v=RY3q5PMQ6Js )
0:30-1:00 – bottom of the squat => 20-meter sprint

FOCUS:
Rope climb from floor – Lying face up with rope in hands raise body in plank position. Start with knees bent, then progress to straight legs while maintaining plank.

GET READY:
1:30 each side – couch against wall

CONDITIONING:
AMGMAP in 8:00-10:00
50-meter sprint
2 beginner rope climbs
10 burpees
Medicine ball switch (stage two piles of 4#-6# medicine balls and have kids move a ball from one location to the other each round)

GAME:
Dodgeball – every 1:30 of play, game stops for 30 seconds of frog stand attempts.