Thursday, September 24, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles forward
10 arm circles backward
5 explosive push-ups
5 power ball shots

Advanced
4 rounds, 30 seconds between movements/2:00 between rounds
30:00 cap
10 dips (hold 3 seconds at bottom)
15 close push-ups
20 incline push-ups
10 bodyweight skull crushers
1:00 plank on elbows

Intermediate
4 rounds, 30 seconds between movements/2:00 between rounds
30:00 cap
5 dips (hold 3 seconds at bottom)
10 close push-ups
15 incline push-ups
10 bodyweight skull crushers
1:00 plank on elbows

Beginners
3 rounds, 30 seconds between movements/2:00 between rounds
20:00 cap
3 dips assisted okay
6 push-ups
9 incline push-ups
12 bandy triceps push-downs
30-second plank on elbows

MOBILITY:
Triceps stretch and smash
Lat smash