Wednesday, March 8, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – foam roll calves and hamstrings
20 butterfly sit-ups
20 PVC good mornings
20 jumping jacks

CONDITIONING:
Advanced and Intermediate
AMRAP in 20:00
5 burpees
5 box jump-overs
10 kettlebell swings, 53#/35#

Beginner
AMRAP in 12:00-15:00
5 burpees
5 box jump-overs or step-up-and-overs
10 kettlebell swings, 18#-35#

ACCESSORY:
Advanced
5x
10 dumbbell side bends each side
20 flutter kicks each leg

Intermediate
4x
10 dumbbell side bends each side
20 flutter kicks each leg

Beginner
3x
10 dumbbell side bends each side
20 flutter kicks each leg

MOBILITY:
3x
1:00 – foam roll back
2:00 each side – couch stretch
2:00 each side – pigeon pose