Saturday, May 27, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5x
1:00 – bike (medium pace)
15 air squats
20 walking toe taps

CONDITIONING:
3 rounds
Advanced
200-meter run
10 push presses, 115#/85#
20 incline push-ups

Intermediate
200-meter run
10 push presses, 95#/65#
20 incline push-ups

Beginner
200-meter run
10 push presses, 10# dumbbells-75# barbell
10 incline push-ups

ACCESSORY:
Advanced
5x
20 leg lifts over pad
20 sit-ups
0:30 each side – triangle pose

Intermediate
4x
20 leg lifts over pad
20 sit-ups
0:30 each side – triangle pose

Beginner
3x-4x
10-20 leg lifts over pad
14-20 sit-ups
0:30 each side – triangle pose

MOBILITY:
Yoga