Wednesday, August 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter row
10 walking lunges
20 butterfly sit-ups
30 flutter kicks each leg

CONDITIONING:
Advanced and Intermediate
4 rounds
Hill sprint
10 toes-to-bar
5 burpees
Rest 2:00

Beginner
3-4 rounds
Hill sprint
10 hanging leg lifts
5 burpees
Rest 2:00

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side
25 hollow to reverse sit-ups

Intermediate
3x
20-25 dumbbell side bends each side
20-25 hollow to reverse sit-ups

Beginner
3x
10-15 dumbbell side bends each side
10-25 sit-ups

MOBILITY:
3x
1:00 each side – triangle pose
1:00 – cobra pose
2:00 – bottom of the squat
2:00 each side – pigeon pose