OUTSIDER 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
AFTER: Stretches - 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 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
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
3B *Exercise Ball Crunch (Reverse Crunch) 3 x 10+
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

# Workout B 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
1 Side Lunge 4 x 8
2 Overhead Dumbbell Press 4 x 8
3A *Step Up with Kickback 4 x 8
3B *Side Plank 4 x 40 sec.
4A *Chin Up (Assisted Chin Up / Lat Pull Down) 4 x 5
4B *Exercise Ball Knee Tuck (Reverse Crunch) 4 x 10+
5 Interval Training 7 sets [30 sec. hard, 90 sec. easy]
Notes about the workout go here: