OUTCAST

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 2 1 Overhead Squat 3 x 10 Decline Pushups (Push Ups / Incline Push Ups) 3 x 8 2 3A *Step Up with Ext. Rotation 3 x 12 3B *Plank 3 x 40 sec. *Chin Up (Assisted Chin Up / Lat Pulldown) 3 x 5 4A 4B *Exercise Ball (or Reverse) Crunch 3 x 10+ 5 Interval Training 6 sets [1 min. hard, 2 min 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 1 Straight Leg Deadlift 4 x 8 2 Body Weight Row (Bent Over DB Row) 4 x 8 3A *Walking Lunge With Kick 4 x 8 3B *Side Plank 4 x 40 sec. 4A *Overhead Dumbbell Press 4 x 8 4B *Reverse Crunch 4 x 10+ 5 Interval Training 6 sets [1 min. hard, 2 min easy] Notes about the workout go here: