Wednesday, March 7, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x or 15:00
300-meter run
100-meter backward run
20 windmills
20 box step-ups

CONDITIONING:
Advanced
5x
30-second bike sprint
20 mountain climbers
10 burpees
Rest 3:00

Intermediate
4x
30-second bike sprint
20 mountain climbers
10 burpees
Rest 3:00

Beginner
3x-4x
20-second bike sprint
15 mountain climbers
10 burpees
Rest 3:00

ACCESSORY:
Advanced
4x
25 butterfly sit-ups
15 P-bar leg lifts

Intermediate
3x
25 butterfly sit-ups
15 P-bar leg lifts

Beginner
3x
20 butterfly sit-ups
10 P-bar leg lifts

MOBILITY:
4x
2:00 pigeon pose each side
1:00 bottom of the squat hold
2:00 couch stretch each side
1:00 Samson stretch each side