Wednesday, April 15, 2015

A Brand X Method™ Kid Workout from Jeff and Mikki Martin

Warm-Up:
Farmers and Lumberjacks – Scatter 9 or more tall cones around a large playing area of about 30’ x 30’, half upright and half knocked over. Divide the group into Farmers and Lumberjacks: Farmers are asked to keep the cones growing (standing) and Lumberjacks are asked to cut (knock) them down. All players must be moving at all times and cannot block or protect cones or touch other players. If at any point all cones are either up or down, the trainer calls freeze and the kids do 3 reps of a selected bodyweight exercise. Teams swap roles every few minutes.

Focus:
Dip-shrug-drop-stand (DSDS) conga line with dodgeball, 5# dumbbells, PVC, and backpack

Get Ready:
1:00 down dog
Arm circles 10 each arm fwd and backwards

Workout:
AMRAP in 8:00
2 x 10-meter bear crawls
4 DSDS, unloaded-8# dumbbells
6 burpees
Burpee Video:https://www.youtube.com/watch?v=4H4uu_ulfyM

Game:
Switch – Divide kids into two groups and line them up on opposite sides of a large play area. Create coned section as home base for each side. Kids will race to other side using the exercise called out by the trainer. First team to get all players into its home base gets a point. Play can continue until a certain number of points are attained or for a given time.