Wednesday, September 21, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 box step-ups (5 each leg)
10 pogos
10 walking lunges (5 each leg)
10 knees-to-elbows
10 Cossacks (5 each leg)
10 good mornings

STRENGTH:
Advanced
5 rounds, 30 seconds between movements/2:00 between rounds, 35:00 cap
All movements strict
5 flags
10 toes-to-bar
10 knee-to-opposite elbows
30 flutter kicks
30 mountain climbers

Intermediate
5 rounds, 30 seconds between movements/2:00 between rounds, 35:00 cap
All movements strict
2-3 flags
5-8 toes-to-bar
5-8 knee-to-opposite elbows
30 flutter kicks
30 mountain climbers

Beginner
3-4 rounds, 30 seconds between movements/2:00 between rounds, 21:00 cap
All movements strict
10 hollow rocks
5 toes-to-bar
5 knee-to-opposite elbows
30 flutter kicks
30 mountain climbers

MOBILITY:
Upward dog
Downward dog
Child’s pose

Image: Danell Marks Photography