Tuesday, June 13, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – bike
1:00 – plank hold
1:00 – bottom of the squat
20 walking lunges

CONDITIONING:
Advanced
50 sit-ups
50 double-unders
10 wall ball shots
40 sit-ups
40 double-unders
20 wall ball shots
30 sit-ups
30 double-unders
30 wall ball shots
20 sit-ups
20 double-unders
40 wall ball shots
10 sit-ups
10 double-unders
50 wall ball shots

Intermediate
25 sit-ups
25 double-unders
5-10 wall ball shots
20 sit-ups
20 double-unders
10-20 wall ball shots
15 sit-ups
15 double-unders
15-30 wall ball shots
10 sit-ups
10 double-unders
20-40 wall ball shots
5 sit-ups
5 double-unders
25-50 wall ball shots

Beginner
25 sit-ups
50 pogos
10 wall ball shots
20 sit-ups
40 pogos
15 wall ball shots
15 sit-ups
30 pogos
20 wall ball shots
10 sit-ups
20 pogos
15 wall ball shots
5 sit-ups
10 pogos
10 wall ball shots

MOBILITY:
4x
2:00 each side – couch stretch
2:00 each side – pigeon pose
1:00 – foam roll lats
1:00 – lacrosse ball in shoulders