Wednesday, January 6, 2016

A Brand X Method™ Adult Workout

PREP:
2x-3x
10 large arm circles, forward and backward
10 small arm circles, forward and backward
10 light dumbbell presses, 3-second hold at top
10-meter bear crawl, forward and reverse

STRENGTH:
Press
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 8-10

CONDITIONING:
Advanced
5 rounds
10 power ball shots
10 chest-tap push-ups
20 side-to-side hurdle hops

Intermediate
4 rounds
10 power ball shots
10 explosive push-ups
20 side-to-side hops

Beginner
3 rounds
8 power ball shots
8 explosive push-ups
15 side-to-side hops

ACCESSORY:
Advanced
2 x 1:00 T-plank, each side

Intermediate
2 x 0:30 T-plank, each side

Beginner
2 x 1:00 plank