24
Sep
Thursday, September 24, 2015
A Brand X Method™ Adult Workout
Prep
3x or 5:00
10 arm circles forward
10 arm circles backwards
5 explosive push ups
5 power ball
Advanced (Cap 30:00)
4 rounds
30 seconds between movements/ 2:00 between rounds
10 dips (hold 3 seconds at bottom)
15 close push ups
20 incline push ups
10 bodyweight skull crushers
1:00 plank elbows
Intermediate
4 rounds
30 seconds between movements/ 2:00 between rounds
5 dips (hold 3 seconds at bottom)
10 close push ups
15 incline push ups
10 bodyweight skull crushers
1:00 plank elbows
Beginners (Cap 20:00)
3 rounds
30 seconds between movements/ 2:00 between rounds
3 dips assisted okay
6 push ups
9 incline push ups
12 bandy push downs
00:30 plank elbows
Mobility
Triceps stretch and smash
Lat smash
