Wednesday, November 15, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
30 dumbbell side bends each side
30 flutter kicks each leg
800-meter row

CONDITIONING:
Death by toes-to-bar
-rest 1:00 –
Death by burpee
* Start at number failed on toes-to-bar; eg, if you fail at 11 toes-to-bar, burpees start at 11.

ACCESSORY
Advanced
4x
10 hollow rocks
10 p-bar leg lifts

Intermediate
3x
10 hollow rocks
10 p-bar leg lifts

Beginner
3x
10 x 3-5-second hollow holds
10 p-bar or floor leg lifts

MOBILITY:
4x
1:00 each side – triangle pose
1:00 – cobra pose
2:00 each side – pigeon pose