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Recruit

BEFORE: Warm Up
AFTER: Stretches

Level 2 Workout
10 jumping jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 (incline) push ups
10 titanic stretches, 10 back stretches, 5 ballet stretches each side, 5 full body stretches each side

#
1A 1B 2 3 4 5 6

60 seconds rest between Workout A sets.

workout workout set 1 set 2 1 set 3 set workout 1 set 23 set 3 set 1 set 2 5 set 3 set workout 1 set 27 set 3

Prisoner Squats* 3 x 12
Bent Over Dumbbell Row* 3 x 12

Step Ups With Knee 3 x 12 Overhead Dumbbell Press 3 x 12 Bird Dog 3 x 10 per side
Exercise Ball (or reverse) Crunch 3 x 10

Interval Training 4 sets [1 min. hard, 3 min easy]


Notes about the workout go here: *Do 1A and 1B as a superset - move straight from 1A to 1B, then rest, then repeat.

#
1A 1B 2 3 4 5 6

Workout B sets. 60 seconds rest between


Walking Lunge With Kick (Front Lunge)* 3 x 12

set 1 set 2 2 set 3 set workout 1 set 24 set 3 set 1 set 2 6 set 3 set workout 1 set 28 set 3 workout workout

Push Ups (Incline Push Ups)* 3 x 10

Straight Leg Deadlift 3 x 12


Lat Pulldown (One-Arm DB row) 3 x 12

Hip Raises 3 x 10 per side Plank 3 x 30 sec.


Interval Training 4 sets [1 min. hard, 3 min easy]
Notes about the workout go here: