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OUTSIDER

AFTER: Stretches -

Level 3 Workout

BEFORE: Warm Up - 20 jumping jacks, 10 squats, 10 lunges, 15 chops, 5 hip raises, 5 rotational chops each side, 8 (incline) push ups
10 titanic stretches, 10 back stretches, 5 ballet stretches each side, 5 full body stretches each side

60 seconds rest between sets.

workout 1

workout 3

workout 5

workout 7

Workout A

1 Box Jump (Jump Squat) 3 x 10 2 Body Weight Row (Bent Over DB Row) 3 x 10 3A *Straight Leg Deadlift 3 x 10 *Exercise Ball Crunch (Reverse Crunch) 3 x 10+ 3B 4A *Walking Push Up (Push Up / Incline Push Up 3 x 8 4B *Hip Raise 3 x 10 5 Interval Training 7 sets [30 sec. hard, 90 sec. easy] Notes about the workout go here:

* = supersets = do the A exercise, move right into B without stopping.

60 seconds rest between sets.

workout 2

workout 4

workout 6

workout 8

#
1 2 3A 3B 4A 4B
5

Workout B
Side Lunge 4 x 8 Overhead Dumbbell Press 4 x 8 *Step Up with Kickback 4 x 8 *Side Plank 4 x 40 sec.
*Chin Up (Assisted Chin Up / Lat Pull Down) 4 x 5 *Exercise Ball Knee Tuck (Reverse Crunch) 4 x 10+

Interval Training 7 sets [30 sec. hard, 90 sec. easy] Notes about the workout go here: