WORKOUT PROGRAM: 5 TRAINING LEVELS

Table of contents :
LEVEL ONE ROOKIE WORKOUT…………………
LEVEL TWO RECRUIT WORKOUT………………..
LEVEL THREE OUTSIDER!.......................................
LEVEL FOUR REBEL!................................................
LEVEL FOUR RENEGADE!.........................................

Citation preview

CONTENTS

LEVEL ONE ROOKIE WORKOUT………………… LEVEL TWO RECRUIT WORKOUT……………….. LEVEL THREE OUTSIDER!....................................... LEVEL FOUR REBEL!................................................ LEVEL FOUR RENEGADE!.........................................

LEVEL ONE ROOKIE WORKOUT Welcome to basic training, Rookie! Below, you’ll find the workout that’s going to get your feet wet in this whole “getting in shape” thing. A few notes before we get started: Take it easy on your first time through these routines. It’s always better to add weight or reps next time than to push yourself too hard this time and have to take a week off. For some people, four weeks of doing this routine might be enough for them to move onto Level 2, while others might require six or eight weeks (or more) before they feel up to the challenge to level up. Nobody knows your body better than you, and nobody will have a better estimate of how you’re doing than you. Do what you need to do to move up, but make sure you’re doing so safely.

If you can’t complete all the required reps, do as many as you can, write down your total, and then try to do at least one more rep next time. Record your progress on the attached sheets by printing the PDF or recording in the excel sheet. IMPORTANT: If there are exercises that you can’t do for whatever reason, pick another exercise that works the same muscles. I’ve included easier variations for some exercises in parentheses on the workouts. Do those if you’re just starting out and work your way UP to the exercise listed first. Each routine will be composed of a combination of a leg exercise or two, a push exercise (working your chest, shoulders, and triceps), a pull exercise (your back, biceps, and forearms), and core exercise (working your abs and lower back). Each workout day will have different variations on which exercises are done, but this will be our formula for success. If you have only exercise bands (or only have dumbbells), you might need to change a few exercises listed. For example, if it tells you to do dumbbell shoulder presses and you only have exercise bands, then do shoulder presses with exercise bands instead.

If an exercise is too easy – ADD WEIGHT. If you can do two sets of 15 step ups without breaking a sweat, it’s not tough enough. Pick up a dumbbell in each hand that will make it difficult to finish the exercise – that’s how you will get stronger and burn more calories. Eat protein after exercising – I try to get some high-quality protein in my system after exercising to help kick-start my muscle building process. A protein shake with approximately 30 grams of protein is my usual meal of choice at this point. The attached documents have your workouts. On the days with your exercises, you’ll see in the LEFT column prescribed sets and reps. • Reps – how many times you should lift the weight or do the exercise in a row. 15 reps = 15 consecutive lunges. • Sets – How many ‘groups’ of reps you should do, with usually a rest in between. 3 sets of 15 lunges = 15 lunges, rest, 15 lunges, rest, 15 lunges. • Rest – how long you should rest between sets. For level 1, it’s all 90 second breaks between sets.

This means if you see Squats 2x15, that means you’ll do a set of 15 reps of squats, wait 90 seconds, and then do a second set of 15 squats, wait 90 seconds, and then move onto the next exercise. Remember, ALWAYS warm up before (doing the recommended warm-up exercises) and cool down AFTER (by stretching your sore muscles). Don’t skip your warm up or your cool down…cut your routine short if you have to…but never the warm up or cool down. You don’t have to lift heavy weights for your warm up, those exercises are meant just to get the blood flowing and your muscles warmed up. After you have finished your sets of exercises, it will say “X minutes” of cardio. This cardio can be anything – elliptical, jogging, brisk walk, exercise bike, jumping rope. We’ll get into advanced cardio techniques in future levels, so for now just concentrate on moving! I’ve made Sunday an off-day, but you can make whatever day you’d like be your off-day. Exercise if you’d like, but no weight training! Try to eat well if you can too, but if you need a day where you pig out it’s not the end of the world. Just get right back on track after.

On days when you’re not lifting weights, find a way to get 30 minutes of exercise. Wake up early and go for a brisk walk, play with your kids in the back yard, rake some leaves, mow the lawn, toss around a Frisbee, whatever. These days are meant to be fun, so find something that makes you happy; it will also keep your mind on getting in shape, which really helps you stay focused on eating better. Maintain good tempo and control - When performing any of the exercises listed, your form and tempo are REALLY important. Try lowering the weight (or your body) in two seconds, pause slightly, and then explode back up with the weight (or your body) in one second. If you’re doing squats, lower your body for two seconds, and then explode back up in one second. For your breathing, keep it simple. Inhale while lowering the weight and exhale while raising it. For the workout descriptions, when I say “brace your abs” or your “core,” pretend like you’re flexing your stomach because you’re about to get punched in the gut. I want to get you in great shape, so if something’s not clear please reach out to me and I’ll help. On to the workout!

ABOUT THE WORKOUTS Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine. For example, if the routine calls for 2 sets of 10 incline push ups, and you can only do 2 sets of 5 push ups on your knees, THAT’S OKAY. Do your three sets on your knees, and then next week aim for 3 sets of 6 push ups, and so on. I’ve included all the excel sheets that you can edit. The increasing levels of the routines are based on experience and your tolerance for complexity, not strength. They get tougher due to their complexity, not how much weight you have to lift! If you feel good while doing level 1, and you want more of a challenge, try level 2, and scale the tougher exercises down to ones that you can complete. Don’t be scared of the higher levels, you can get there!

Below, you’ll see two workouts: Level 1 Rookie Workout A, and Level 1 Rookie Workout B. You’re going to alternate between doing Workout A and Workout B, for a total of 3 total workouts in a week. Don’t do them two days in a row. Week 1 would be this: • Monday – Workout A • Tuesday – 30 minutes of exercise • Wednesday – Workout B • Thursday – 30 minutes of exercise • Friday – Workout A • Saturday – Fun exercise Week 2 would be: • Monday – Workout B • Tuesday – 30 minutes of exercise • Wednesday – Workout A • Thursday – 30 minutes of exercise • Friday – Workout B • Saturday – Fun Exercise

BEFORE each workout, start with a warm-up: • 10 jumping jacks • 1 set of 15 reps of chops • 1 set of 5 hip raises • 1 set of 10 reps of rotational chops (5 out to each side) • 1 set of 5 incline push ups If jumping jacks are too tough on your knees, do 5 kicks and punches with each fist and leg. Channel your inner Karate Kid! After you’re done with your weight training, you need to do 10 minutes of cardio, any type you like: walk outside, ride a bicycle, use the rowing machine, jump rope, use the elliptical, whatever you want. AFTER doing your 10 minutes of cardio , you’re going to stretch out your sore muscles by doing this routine. Hold each stretch for 3 seconds for each rep, then relax: • 10 titanic stretches • 10 back stretches • 5 ballet stretches for each side • 5 full body stretches for each side.

LEVEL ONE ROOKIE WORKOUT A WARM UP FIRST 1)

Squats – 2 sets of 15 reps, 90 second rests between sets

2) Incline Push Ups (Or On Your Knees) – 2 sets of 8 reps, 90 second rests between sets 3) Step Ups – 2 sets of 10 reps for each leg, 90 second rests between sets 4) Lat Pulldown (or One-Arm Dumbbell Row) - 2 sets of 15 reps, 90 second rests between sets. (For one-arm rows, do 15 reps for one arm, immediately do the other arm, THEN rest.) 5) Hip Raises – 2 sets of 10 reps, 90 second rests between sets 6) Plank - 2 sets of 20 seconds each, 90 second rests between sets 7) 10 minutes of cardio – your choice STRETCH AFTER

LEVEL ONE ROOKIE WORKOUT B WARM UP FIRST 1)

Straight Leg Deadlift – 2 sets of 15 reps, 90 second rests between sets

2) Overhead Dumbbell Press – 2 sets of 15 reps, 90 second rests between sets 3) Back Lunge (or Split Squat) – 2 sets of 10 reps for each leg, 90 second rests between sets 4) One-Arm Dumbbell Row – 2 sets of 15 reps for each arm, 90 second rests between sets (do one arm, then the other, arm, THEN rest!) 5) Bird Dog – 2 sets of 8 reps per side, 90 second rests between sets 6) 10 minutes of cardio – your choice STRETCH AFTER

SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel to the ground or lower. 6) Explode back up and bring your butt and hips back forward. Tip: if you’re doing this right, try sitting in a chair, and then standing back up without having to rock or lean forward at all. That’s how you squat!

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

Incline Push Up Return to Routine

STEP UP Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot so that you’re standing up on the platform. 3) Pause, and then step back down with your right foot, and then your left foot. 4) Step up with your left foot now, and repeat the process.

Return to Routine

OVERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms The Exercise: 1) Throw an exercise band up over a tree branch above your head, or use the lat pull down machine at the gym. 2) Grab both handles so your palms are facing away from you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

Return to Routine

ONE-ARM DUMBBELL ROW Muscles worked: upper back, biceps, forearm The Exercise: 1) Kneel on a bench with your left knee, and place your left hand on the bench as well. 2) Your right foot should be firmly on the ground, and you should grab a dumbbell with your right hand and let it hang down loosely. 3) Brace your abs, tighten your grip with your right hand on the weight, and pull the weight up towards you, keeping your elbow tight against your side. 4) Pinch your shoulder blade behind you. 5) Complete the total number of reps for that side, then repeat with your left arm IMMEDIATELY, and then you can take your break :)

Return to Routine

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie flat on your stomach on the ground/grass/mat. 2) Get up on your elbows and your toes, and brace your abs. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD! If this is too tough, you can start with Elevated planks. Like elevated push ups, start with your arms/upper body on a higher surface. Your body won’t have to support as much weight this way. As you progress, you can lower the angle you start at until your arms are on the ground.

STRAIGHT LEG DEADLIFT Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Stand up with your chest out, have a slight bend in your knees, brace your abs, and stick your butt out. 2) Grab dumbbells and hold them in each hand with your palms facing you and the weights hanging down on top of your thighs. 3) Without bending your knees any more or rolling your back, lower the weights down your thigh, over your knees, and down your shins. 4) Remember, no bending your legs or bending your back. It’s okay to stick your butt back as you drop down. 5) You should feel this in your hamstrings (back of your legs). 6) Once you’ve stretched as far down as you can go, stand back up slowly. 7) If holding dumbbells is too tough, just work on stretching without weight.

OVERHEAD DUMBBELL PRESS ALSO CALLED MILITARY PRESS Muscles worked: shoulders, upper chest, triceps The Exercise: 1) Stand straight with your abs braced, glutes tight, shoulders back and butt slightly out.. 2) Hold the dumbbells with your palms facing straight ahead, at the height of your ears. 3) Press the weights forcefully up and bring them together at the top of the movement, where they’ll almost touch. 4) Return them to the starting position. 5) Try not to squirm or use the rest of your body to push the weight up, instead concentrating on just using your shoulders and arms.

BACK LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight back with your left leg and lower your body until the top of your RIGHT thigh is parallel or lower. 3) Don’t plant your left knee on the ground, keep it just off of it. 4) Make sure you’ve stepped back far enough so that your right knee doesn’t extend out beyond your right toes. 5) Keep your upper body upright, and make sure your right knee doesn’t go beyond your toes. 6) Explode back up using the power in your left leg to return to the start. 7) Step straight back with your right foot and repeat!

SPLIT SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise 1) Stand with your feet hip-width apart, toes pointed straight. 2) Step forward with your right foot, taking a larger than normal step, and step back slightly with your left foot. 3) Anchor your left foot in place (just the toes though, your heel will be coming off the ground). 4) Keeping your abs braced, place your hands on your hips or hold dumbbells and lower your left knee until the top of your RIGHT thigh is parallel to the floor. Your right knee shouldn’t extend beyond your right toes if you’ve stepped out far enough. 5) Explode back up using the power in your left leg to return to the start. 6) Stay in that position, and do all required reps for that side, THEN step out with your left leg and do all reps for that side, then rest. If these are too difficult, you can brace yourself with one hand until you build up the strength to do them unassisted. See the video.

ONE-ARM DUMBBELL ROW Muscles worked: upper back, biceps, forearm The Exercise: 1) Kneel on a bench with your left knee, and place your left hand on the bench as well. 2) Your right foot should be firmly on the ground, and you should grab a dumbbell with your right hand and let it hang down loosely. 3) Brace your abs, tighten your grip with your right hand on the weight, and pull the weight up towards you, keeping your elbow tight against your side. 4) Pinch your shoulder blade behind you. 5) Complete the total number of reps for that side, then repeat with your left arm.

BIRD DOG Muscles worked: abs, lower back, core The Exercise: 1) Kneel on a mat and get up on your hands. You should be on all fours…like a dog. 2) Keeping your hips and shoulders LEVEL, raise your right hand and left leg simultaneously, slowly. This is NOT A RACE. 3) Your right arm should be straight out, and your left leg should be straight out. Don’t lift your left leg above parallel to the ground. 4) Pause, then return to the starting position. 5) No rotating your hips your shoulders, keep your core (abs) tight so that doesn’t happen. 6) Repeat, with your left arm and right leg.

CHOPS Muscles worked: legs, abs, core, chest, shoulders, triceps, back The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Take a squat position with your butt sticking way back out, bring the weight down between your legs (keeping your arms extended). 4) Bring your hips forward with force and use that momentum to propel the weight out and upwards with your arms 5) Bring the weight in an arc up in front of you and then above your head. As it gets to the high point above your head, keep your upper arms straight, and lower your forearms so the weight drops behind your head. 6) Raise it back up, then swing your arms back down and between your legs and repeat.

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat.

ROTATIONAL CHOPS Muscles worked: legs, abs, core, chest, shoulders, arms The Exercise: 1) 2)

Stand tall with a stance wider than shoulder-width apart. Grab a dumbbell with both hands and hold it in front of you. 3) Step way out to the right, and as you do, bring the weight in a counter-clockwise circle in front of you. 4) Once your right foot is planted, swing the weight as far as you can out to the right. 5) Swing the weight back to your center as you step back in with your right foot. Continuing your momentum, swing the weight in a clockwise circle this time as you step way out to the left. 6) After your foot is planted and the weight has ‘made a circle,’ swing it way out to the left, then bring it back in, and step back in with your left foot to the center. Each STEP OUT is one (so a step to the right, back to center, out to the left, then back to the center is 2 reps (1 each leg).

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

TITANIC STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together with your back to a sturdy pole or something to grab on to. 2) Reaching behind you with both arms, grab the pole and lean forward with the rest of your body. 3) Feel the tension throughout your body as you lean forward (feel free to push your hips forward too). 4) Hold for 3-5 seconds, then come out of the stretch. 5) Repeat.

BACK STRETCH Muscles worked: back, arms, lower back, shoulders The Exercise: 1) Stand tall with your feet close together, standing facing a pole. 2) Grab the pole with both hands. 3) Keeping your feet close to the pole, pull your lower body away from the pole, supporting your weight with your arms. 4) Hold for 3-5 seconds, then return to the starting position.

BALLET STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together, standing side by side with a pole, with your right side next to it. 2) Grab the pole with your right hand, cross your left foot over your right foot. 3) Raise your left hand high above your head. 4) Keeping your right foot close to the pole, bend your hips out to the side and raise your left arm high above your head. 5) You’ll resemble a ballerina doing this. 6) Hold for 3-5 seconds, then repeat facing the other direction.

FULL BODY STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand in front of a tree, pole, or railing. 2) Grab the pole with your left hand, and then extend your right foot WAY back (into a back lunge). Push your right heel down to stretch out your right leg, and push your left knee forward to stretch out your left groin. 3) Take your right arm, and place it on the other side of your left knee, twisting at the torso. 4) Hold the pose for 3-5 seconds. 5) Stand back up, then step back with your left foot, hold the pole with your right arm, and place your left arm on the outside of your right knee.

Rookie

Level 1 Workout

BEFORE: Warm Up AFTER: Stretches

90 sec. wait between sets. #

Workout A

1

squats 2 x 15 incline push-ups (or on knees) 2 x 8 step ups 2 x 10 lat pull down (1-arm DB row) 2 x 15 hip raises 2 x 10 plank 2 x 20 sec. cardio - 10 minutes

2 3 4 5 6

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

workout 1

workout 3

workout 5

workout 7

workout 9

set 1

set 1

set 1

set 1

set 1

set 2

set 2

set 2

set 2

workout 11

set 2

set 1

set 2

Notes (how'd you do?) db = dumbbell

Write down for each set how many reps you did and how much weight you lifted (if you used dumbbells). For example, "15/25lbs" in the "set 1" box for overhead db press would mean that you did 15 reps with 25 pound dumbbells.

90 sec. wait between sets. # 1 2 3 4 5

Workout B straight leg deadlift 2 x 15 overhead DB press 2 x 15 back lunges (split squat) 2 x 10 1-arm DB row 2 x 15 bird dog 2 x 8 per side cardio - 10 minutes Notes (how'd you do?) db = dumbbell

workout 2

workout 4

workout 6

workout 8

workout 10

workout 12

set 1

set 1

set 1

set 1

set 1

set 1

set 2

set 2

set 2

set 2

set 2

set 2

I

LEVEL TWO RECRUIT WORKOUT Welcome to Level 2, Recruit! If you’re coming here from leveling up, congrats! If this is your starting point for the Rebel Fitness Guide, welcome to the front lines. Don’t forget, it’s important every once and a while to take a break from lifting weights. If you’re just getting started you can get away with going a bunch of weeks in a row, but I wouldn’t do more than 12 weeks straight before taking a break and giving your body a few extra days of recovery. Once you’re ready to get started, we’ll be introducing some new concepts to your training regiment. These advanced tactics will help you burn more calories in less time, while also burning extra calories even after you’ve finished working out.

There are a few reminders from Level 1 in case you never saw them or you need to be reminded. If an exercise is too easy – ADD WEIGHT. If you can do two sets of 15 lunges without breaking a sweat, it’s not tough enough. Pick up a dumbbell in each hand that will make it difficult to finish the exercise – that’s how you will get stronger and burn more calories. If an exercise is too hard – try an alternate variation of that exercise that is easier for you, or do less than the recommended number of reps, write down your numbers, and then try to do at least one more the next time you do that routine. Eat protein after exercising – I try to get some high-quality protein in my system after exercising to help kick-start my muscle building process. A protein shake with approximately 30 grams of protein is my usual meal of choice at this point.

The attached documents have your workouts. On the days with your exercises, you’ll see in the LEFT column prescribed sets and reps. Print out these documents or start saving your progress on an excel sheet. Or, keep track on the internet – whatever works for you. Just make sure you write down everything. Remember, ALWAYS warm up before (doing the prescribed warm-up exercises) and cool down AFTER (by stretching your sore muscles). The attached documents have your workouts. On the days with your exercises, you’ll see in the LEFT column prescribed sets and reps. • Reps – how many times you should lift the weight or do the exercise in a row. 15 reps = 15 consecutive lunges. • Sets – How many ‘groups’ of reps you should do, with usually a rest in between. 3 sets of 15 lunges = 15 lunges, rest, 15 lunges, rest, 15 lunges. • Rest – how long you should rest between sets. For level 1, it’s all 90 second breaks between sets.

On days when you’re not lifting weights, find a way to get 30 minutes of exercise. Wake up early and go for a brisk walk, play with your kids in the back yard, rake some leaves, mow the lawn, toss around a Frisbee, whatever. These days are meant to be fun, so find something that makes you happy; it will also keep your mind on getting in shape, which really helps you stay focused on eating better. Maintain good tempo and control - lower the weight steadily until it’s at the bottom, pause slightly, and then return the weight with conviction! If you’re a counter, try lowering the weight in two seconds, slight pause, then raise it in one second. Try to be faster on the extending part of the exercise.

Supersets and Interval training are your friends: they might hurt a little at first, and they’ll probably leave you exhausted, but damn, they work!

SUPERSETS Efficiency, efficiency, efficiency. In some of the missions coming up, you’ll see things called supersets. For a superset, you do the normal routine while wearing a cape and fighting crime. ZING! Anyway, for a superset you’ll do one set of an exercise, and then move right into a set of the OTHER exercise without stopping. Yup, no rest between the two exercises. Then, you rest for 60 seconds before moving back to starting from the first exercise again. Why does this work? When you do supersets, you do two exercises that work completely different muscle groups. So, you might do a set of squats (legs) and then do a set of push ups (push muscles). Also, your heart is getting one heck of a workout too – you’re essentially combining weight training with cardio. If it says Superset (rest 60 seconds), that means you should do one set of each exercise without stopping, rest 60 seconds, and then start again from the beginning.

INTERVAL TRAINING Rather than straight cardio (running at the same pace for an hour), I’m a huge fan of interval training. What’s that, you ask? It’s when you vary your speeds and intensity throughout a run. So, you might jog for three minutes, and then push yourself hard for a minute, repeating this cycle for a certain amount of time (usually around 20 total minutes). This type of training not only burns calories and builds up your oxygen capacity while exercising, but it can also produce an ‘afterburn’ affect that can leave your metabolism operating at a higher level of efficiency for hours and hours and hours after you’re done exercising. This means you’re burning calories while you’re sitting on your butt watching It’s Always Sunny in Philadelphia reruns on Comedy Central. You won’t get this afterburn with just regular cardio. In the missions below, you’ll see a total number of sets, fast time, and slow time. Hopefully this will be self-explanatory; if it isn’t I gave you a minute-by-minute breakdown as an example, because I’m a nice guy.

INTERVAL TRAININGEXAMPLE For this level, we’ll do intervals of one minute of fast and three minutes of slow to do AFTER weight lifting or for your off day activity; it’s up to you. This means that you’re going to follow this routine. • • • • • • • • • •

1st 4 minutes: Warm-up jog/walk, varying speeds to get warmed up Minute 5: increased speed with intensity of 6 Minute 6-8: decreased speed with intensity of 4 Minute 9: increased speed with intensity of 7 Minute 10-12: decreased speed with intensity of 4 Minute 13: increased speed with intensity of 8 Minute 14-16: decreased speed with intensity of 4 Minute 17: increased speed with intensity of 8 Minute 18-20: decreased speed with intensity of 4 Cool down jog (slow paced jog) followed by stretching

Your “intensity” on a scale of 1-10 is is up to you. Your slow parts might be walking and your fast parts might be a jog, or your slow parts might be running and your fast parts might be sprinting. Listen to your body, push yourself on the fast parts but make sure you can finish the routine!

Don’t do interval training two days in a row, and don’t do it more than three times a week. It works your legs like crazy, and they need time to recover like the rest of your muscles. For your interval training, you can do it with running, on an exercise bike, on the elliptical, rowing machine – choose your own adventure! On to the workout! As with all routines, you can click on any of the exercises to read a description of how to do it, and also click to watch a video of me performing that exercise. I highly recommend watching the video for each exercise before attempting them yourself. Try to complete all sets and reps. If some exercises are too hard or you don’t have the equipment, try an easier variation or do less reps than suggested. If some exercises are too easy, you need to add weight to make it more challenging! For the workout descriptions, when I say “brace your abs” or your “core,” pretend like you’re flexing you’re stomach because you’re about to get punched in the gut.

ABOUT THE WORKOUTS I’ve designed the different workouts in the Rebel Fitness Guide to be scalable for people all ages, sizes, strengths, and levels of experience. Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine. • • •

If you can’t do walking lunges, do regular lunges If you can’t do regular push ups, do incline push ups If you can’t do exercise ball crunches, do reverse crunches

The increasing levels of the routines are based on experience and your tolerance for complexity, not strength. Think of the listed repetitions as goals to shoot for. If you can only do 5 push ups and it asks for 10, that’s okay - just aim for 6 push ups next week, and then 7 the week after that, and so on. I’ve included the excel sheets for each workout, feel free to change them to suit your goals and experience levels.

Below, you’ll see two workouts: Level 2 Recruit Workout A, and Level 2 Recruit Workout B. You’re going to alternate between doing Workout A and Workout B, for a total of 3 total workouts in a week. Don’t do them two days in a row. Week 1 would be this: • Monday – Workout A • Tuesday – 30 minutes of exercise • Wednesday – Workout B • Thursday – 30 minutes of exercise • Friday – Workout A • Saturday – Fun exercise Week 2 would be: • Monday – Workout B • Tuesday – 30 minutes of exercise • Wednesday – Workout A • Thursday – 30 minutes of exercise • Friday – Workout B • Saturday – Fun Exercise

BEFORE each workout, start with a warm-up: • 10 jumping jacks • 1 set of 15 reps of chops • 1 set of 5 hip raises • 1 set of 10 reps of rotational chops (5 out to each side) • 1 set of 8 regular push ups or incline push ups If jumping jacks are too tough on your knees, do 5 kicks and punches with each hand and leg. Channel your inner Karate Kid! After you’re done with your weight training, you can do your interval training or save that for the next day. Do your intervals on a bike, running, treadmill, elliptical, jumping rope, or rowing machine. AFTER finishing your weight training and/or intervals, you’re going to stretch out your sore muscles by doing this routine. Hold each stretch for 3 seconds for each rep, then relax: • 10 titanic stretches • 10 back stretches • 5 ballet stretches for each side • 5 full body stretches for each side.

LEVEL TWO RECRUIT WORKOUT A SUPERSET (3 total sets) • 1A) Prisoner Squats – 12 reps, move right into 1B without rest • 1B) Bent Over Dumbbell Row – 12 reps, 60 second rest, then do 1A 2) Step Ups With Knee – 3 sets of 12 reps (each leg), 60 second rest 3) Overhead Dumbbell Press – 3 sets of 12 reps, 60 second rest 4) Bird Dog – 3 sets of 10 reps per side, 60 second rest 5) Exercise Ball Crunch (or Reverse Crunch) – 3 sets of 10, 60 second rest 6) Intervals – 4 minute warm-up, 4 circuits [1 min. hard, 3 min. slow] 7) STRETCH!

LEVEL TWO RECRUIT WORKOUT B SUPERSET (3 total sets) • 1A) Walking Lunges with Kick (or Front Lunge) – 12 reps with each leg, move right to 1B without rest • 1B) Push Ups (or Incline Push Ups) – 10 reps, 60 second rest 2) Straight Leg Deadlift – 3 sets of 12 reps, 60 second rest 3) Lat Pulldown (or One-Arm Dumbbell Row)– 3 sets of 12 reps, 60 second rest 4) Hip Raises – 3 sets of 10 reps, 60 second rest 5) Plank - 3 sets of 30 seconds each, 60 second rest 6) Intervals – 4 minute warm-up, 4 circuits [1 min. hard, 3 min. slow] 7) STRETCH!

PRISONER SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) Put your hands behind your head like you just got arrested. 3) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 4) Keep your lower back tight, no rounding. You should feel like you’re sticking your butt out like CRAZY. 5) As you sit down, make sure you are pushing your knees OUTWARD. 6) Drop until the top of your thighs are parallel to the ground or lower. 7) Explode back up and bring your butt and hips back forward. Tip: if you’re doing this right, try sitting in a chair, and then standing back up without having to rock or lean forward at all. That’s how you squat!

BENT OVER DUMBBELL ROW Muscles worked: quads, back, biceps, forearms The Exercise: 1) With dumbbells in your hand, bend at your hips and knees, and then just lower your torso (top half of you) until you’re angled about 45 degrees in relation to the floor. 2) Your lower back should be naturally arched (stick your butt out, and no rounding your back!) 3) Let your arms hang straight down, your palms facing behind you. 4) Bracing your abs and squeezing your glutes (butt), raise the dumbbells straight up to your sides, pinching your shoulder blades together at the top of the movement. 5) Don’t use your body to assist in the lift, keep everything steady except your arms (and pinching your shoulder blades together at the top). 6) Pause, and then lower them.

STEP UP WITH KNEE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Either place your hands on your hips, or hold some dumbbells to increase the challenge. 3) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot and explode up with your left knee as high up as it will go, then without it touching, bring it all the way back down to the ground. 4) Bring your right foot back down to the ground to meet up with the left. 5) Step up with your left foot now, and repeat the process by exploding up with your right knee.

OVERHEAD DUMBBELL PRESS ALSO CALLED MILITARY PRESS Muscles worked: shoulders, upper chest, triceps. The Exercise: 1) Stand straight with your abs braced (like you’re flexing before somebody hits you), glutes tight, shoulders back and butt slightly out.. 2) Hold the dumbbells with your palms facing straight ahead, at the height of your ears. 3) Press the weights forcefully up and bring them together at the top of the movement, where they’ll almost touch. 4) Return them to the starting position. 5) Try not to squirm or use the rest of your body to push the weight up, instead concentrating on just using your shoulders and arms.

BIRD DOG Muscles worked: abs, lower back, core The Exercise: 1) Kneel on a mat and get up on your hands. You should be on all fours…like a dog. 2) Keeping your hips and. shoulders LEVEL, raise your right hand and left leg simultaneously. 3) Your right arm should be straight out, and your left leg should be straight out. 4) Pause, then return to the starting position. 5) No rotating your hips your shoulders, keep your core (abs) tight so that doesn’t happen. 6) Repeat, with your left arm and right leg.

EXERCISE BALL CRUNCH Muscles worked: abs, lower back, core The Exercise: 1) Lie on an exercise ball with your knees bent and your feet flat on the ground. Your lower back should be on the ball. 2) Placing your hands across your chest or next to your head (don’t put them behind your neck and tug – too much strain. 3) Bracing your abs, lean forward from the waist up as high as you can go, and then lower yourself back down onto the ball as far as you can go. 4) Repeat!

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee). 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

WALKING LUNGE WITH KICK Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight, and your arms at your side (either empty or holding dumbbells). 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel to the ground or lower. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode forward up with your RIGHT leg, and as you bring your body up to where the left foot is planted, kick yourself in the butt with that foot. 6) After kicking your own butt, don’t put your right foot back on the ground, instead stepping right out with it to continue the exercise.

FRONT LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel or lower. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out with your right foot and repeat! 7) To make this harder, grab dumbbells in your hands, hold them at your sides throughout the whole exercise.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Stand in front of a bench, your stairs, some sort of elevated platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the angle your body is, the tougher these get.

STRAIGHT LEG DEADLIFT Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Stand up with your chest out, have a slight bend in your knees, brace your abs, and stick your butt out. 2) Grab dumbbells and hold them in each hand with your palms facing you and the weights hanging down on top of your thighs. 3) Without bending your knees any more or rolling your back, lower the weights down your thigh, over your knees, and down your shins. 4) Remember, no bending your legs or bending your back. It’s okay to stick your butt back as you drop down. 5) You should feel this in your hamstrings (back of your legs). 6) Once you’ve stretched as far down as you can go, stand back up slowly. 7) If holding dumbbells is too tough, just work on stretching without weight.

OVERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms. The Exercise: 1) Throw an exercise band up over a tree branch above your head, or use the lat pull down machine at the gym. 2) You can also hook it over the corner of a door (you’ll have to kneel for the rubber bands to have enough tension). 3) Grab both handles so your palms are facing away from you. 4) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 5) Pause, then return the handles up above you. 6) Repeat!

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie flat on your stomach on the ground/grass/mat. 2) Get up on your elbows and your toes, and brace your abs. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD!

STEP UP Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot so that you’re standing up on the platform. 3) Pause, and then step back down with your right foot, and then your left foot. 4) Step up with your left foot now, and repeat the process.

ONE-ARM DUMBBELL ROW Muscles worked: upper back, biceps, forearm The Exercise: 1) Kneel on a bench with your left knee, and place your left hand on the bench as well. 2) Your right foot should be firmly on the ground, and you should grab a dumbbell with your right hand and let it hang down loosely. 3) Brace your abs, tighten your grip with your right hand on the weight, and pull the weight up towards you, keeping your elbow tight against your side. 4) Pull your right shoulder blade up and back as you lift the weight, almost like you’re pinching it. 5) Complete the total number of reps for that side, then repeat with your left arm.

CHOPS Muscles worked: legs, abs, core, chest, shoulders, triceps, back The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Take a squat position with your butt sticking way back out, bring the weight down between your legs (keeping your arms extended). 4) Bring your hips forward with force and use that momentum to propel the weight out and upwards with your arms 5) Bring the weight in an arc up in front of you and then above your head. As it gets to the high point above your head, keep your upper arms straight, and lower your forearms so the weight drops behind your head. 6) Raise it back up, then swing your arms back down and between your legs and repeat.

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises

ROTATIONAL CHOPS Muscles worked: legs, abs, core, chest, shoulders, arms The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Step way out to the right, and as you do, bring the weight in a counter-clockwise circle in front of you. 4) Once your right foot is planted, swing the weight as far as you can out to the right. 5) Swing the weight back to your center as you step back in with your right foot. Continuing your momentum, swing the weight in a clockwise circle this time as you step way out to the left. 6) After your foot is planted and the weight has ‘made a circle,’ swing it way out to the left, then bring it back in, and step back in with your left foot to the center.

PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

TITANIC STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together with your back to a sturdy pole or something to grab on to. 2) Reaching behind you with both arms, grab the pole and lean forward with the rest of your body. 3) Feel the tension throughout your body as you lean forward (feel free to push your hips forward too). 4) Hold for 3-5 seconds, then come out of the stretch. 5) Repeat.

BACK STRETCH Muscles worked: back, arms, lower back, shoulders The Exercise: 1) Stand tall with your feet close together, standing facing a pole. 2) Grab the pole with both hands. 3) Keeping your feet close to the pole, pull your lower body away from the pole, supporting your weight with your arms. 4) Hold for 3-5 seconds, then return to the starting position.

BALLET STRETCH Muscles worked: back, arms, lower back, shoulders, neck. The Exercise: 1) Stand tall with your feet close together, standing side by side with a pole, with your right side next to it. 2) Grab the pole with your right hand, cross your left foot over your right foot. 3) Raise your left hand high above your head. 4) Keeping your right foot close to the pole, bend your hips out to the side and raise your left arm high above your head. 5) You’ll resemble a ballerina doing this. 6) Hold for 3-5 seconds, then repeat facing the other direction.

FULL BODY STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand in front of a tree, pole, or railing. 2) Grab the pole with your left hand, and then extend your right foot WAY back (into a back lunge). Push your right heel down to stretch out your right leg, and push your left knee forward to stretch out your left groin. 3) Take your right arm, and place it on the other side of your left knee, twisting at the torso. 4) Hold the pose for 3-5 seconds. 5) Stand back up, then step back with your left foot, hold the pole with your right arm, and place your left arm on the outside of your right knee.

Welcome to level 3, Outcast! Congrats on making it past Levels 1 and 2! Hopefully you had a good time down there, but now it’s time to start running with the big dogs! Please note that you can do either the Outcast or Outsider workout here they’re the same level. Then, after you’re done, you can either graduate to level 4 or try the other level 3 routine - it’s up to you! The term “outcast” generally refers to somebody that has been shunned by society. Well, in our army it just refers to the guys and girls who have started to break away from the pack and become unique. We welcome outcasts! Once you’re ready to get started, we start to kick things up a notch with the Level 3 workouts. We’ll still be doing supersets and intervals like in Level 2, but we also start to mess with rep ranges and numbers of sets as well. When you see a lower number of sets, that means you need to be lifting heavier weights and focusing on strength.

This goes for you ladies too - lifting heavier weights won’t make you bulky it will just tighten up your muscles and make you look better! The only way you’ll get bulky is if you start to eat 4000+ calories a day and start taking steroids.

SUPERSETS If you’re coming here from Level 2, you understand how supersets work. You’ll see exercises listed below like 1A, 1B or 2A, 2B. This means you’ll do the exercise listed at 1A, and then move RIGHT into 1B without stopping. You can take a 60 second rest after doing the 1B exercise, and then repeat the superset two more times. The rest of the exercises that are listed with a normal number means you’ll do all sets for each exercise, resting in between sets, before moving onto the next exercise.

INTERVAL TRAINING In the missions below, you’ll see a total number of sets, fast time, and slow time. So 6 sets of 1 minute fast and 2 minutes slow means you’ll do 6 total cycles of sprinting for 60 seconds and jogging for 120 seconds. • 4 Minute warm-up: varying speeds, getting loose. • Interval training: 6 total cycles of pushing hard for 1 minute, then jogging for 2 minutes. • 4 Minute Cool Down: bringing your heart rate back down, jogging, then stretching. Your “intensity” is going to be up to you. Listen to your body, push yourself on the fast parts but make sure you can finish the routine! You can either do your intervals on your off days of training, or you can do them after your workout. Don’t do Interval training two days in a row, and don’t do it more than three times a week. It works your legs like crazy, and they need time to recover like the rest of your muscles. For your interval training, you can do it with running, on an exercise bike, elliptical, rowing machine – choose your own adventure!

THE WORKOUT This will be the similar to Levels 1 and 2, where you’ll have an A workout and a B workout. You’ll do A on Monday, B on Wednesday, and A again on Friday. Then, the next week will be a flip flop (B, then A, then B). You’ll notice that there are a few times where exercises are paired together – these are supersets, where you’ll do both exercises in a row and THEN take your 60 second break. Notice we’ve gone from 3 sets of 12 reps (in level 2) down to 3 sets of 10 reps here. That doesn’t mean you don’t have to work as hard. That means you need to pick heavier weights/harder exercises so it’s a challenge to complete those 10 reps. On the B workout, we’ve also moved from 3 sets of 10 to 4 sets of 8. Once again, this doesn’t mean you get a break. It means you need to pick up some heavier weights! Really push yourself, concentrate on using good form, and you should be getting one heck of a workout.

I’ve designed the different workouts in the Rebel Fitness Guide to be scalable for people all ages, sizes, strengths, and levels of experience. Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine. • If you can’t do walking lunges, do regular lunges • If you can’t do decline push ups, do push ups or incline push ups • If you can’t do chin ups, do assisted chin ups, negative chin ups, or lat pulldowns The increasing levels of the routines are based on experience and your tolerance for complexity, not strength. Think of the listed repetitions as goals to shoot for. If you can only do 5 push ups and it asks for 10, that’s okay - just aim for 6 push ups next week, then 7 the week after that,etc. For more of a challenge: Exercises like lunges, squats, step ups, dead- lifts, and any of their variations can all be made more difficult by putting dumbbells in your hands while doing them. If you can do the recommended reps easily, it’s time to up the challenge.

BEFORE EACH WORKOUT, you’re going to warm up: • 20 jumping jacks • 10 bodyweight squats • 10 lunges • 1 set of 15 reps of chops • 1 set of 5 hip raises • 1 set of 10 reps of rotational chops (5 out to each side) • 1 set of 8 push ups or incline push ups After you’re done with your weight training, you can do your interval training or save that for the next day. Do your intervals on a bike, running, treadmill, elliptical, jumping rope, or rowing machine. AFTER Doing your weight training and/or intervals, you’re going to stretch out your sore muscles by doing this routine. Hold each for 3 seconds for each rep, then relax: • 10 titanic stretches • 10 back stretches • 5 ballet stretches for each side • 5 full body stretches for each side.

LEVEL THREE OUTCAST WORKOUT A 1) Overhead Squats – 3 sets of 10, 60 second rest. 2) Decline Push Ups (Push Ups / Incline Push Ups) – 3 sets of 8, 60 second rest. SUPERSET (3 total sets) • 3A) Step Ups With External Rotation – set of 10, go right to 3B • 3B) Plank - hold 40 seconds each, 60 second rest, go back to 3A SUPERSET (3 total sets) • 4A) Chin Ups (Assisted Chin Ups / Lat Pull Down) – sets of 5, go right to 4B • 4B) Exercise Ball Crunch (Reverse Crunch)– as many as you can, 60 second rest, return to 4A 5) Intervals – 4 min warm-up, 6 circuits of [60 sec. hard / 120 sec. easy]

LEVEL THREE OUTCAST WORKOUT B 1) Straight Leg Deadlift – 4 sets of 8, 60 second rests. 2) Body Weight Row (or Bent Over Dumbbell Row) – 4 sets of 8, 60 second rests. SUPERSET (4 total sets) • 3A) Walking Lunge with kick – sets of 8, go right to 3B • 3B) Side Plank – sets of 40 seconds (alternate sides - set 1 left side, set 2 right side, set 3 left side, set 4 right side), 60 second rest, then repeat 3A SUPERSET (4 total sets) • 4A) Overhead Dumbbell Press – sets of 8, go right to 4B • 4B) Reverse Crunch – as many as you can, 60 second rest, then repeat 4A 5) Intervals – 4 min warm-up, 6 circuits of [60 sec. hard / 120 sec. easy]

OVERHEAD SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward, and your hands raised high above your head in jubilation (or like you’re getting robbed at gunpoint - whichever analogy works best). 2) Abs braced, glutes(butt) clenched, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel or lower. 6) Explode back up and bring your butt and hips back forward. 7) If this is too easy, carry dumbbells in your hands above your head.

DECLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Lying on the floor with your hands slightly wider than shoulder- width apart, place your feet up on a bench, stair, platform, with your entire body in a straight line (from toes to head). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) The higher you put your feet, the more emphasis is placed on your shoulders and triceps.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups instead.

INCLINE PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

STEP UP WITHEXTERNAL ROTATION Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your left foot onto the platform, and then step up with your right foot, and as you bring it up through with a knee, swing your right knee and leg out wide (in a clockwise circle) before stepping back down to the ground. 3) Bring your left foot back down to the ground to meet up with the left. 4) Step up with your right foot now, and repeat the process by bringing your left knee up, around, and out before stepping back down.

PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie flat on your stomach on the ground/grass/mat. 2) Get up on your elbows and your toes, and brace your abs. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD!

CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 4) Make sure you squeeze your shoulder blades together at the top of the movement. 5) Lower yourself back down. 6) If these are too tough, and you have an exercise band or giant elastic band, you can do assisted chin ups or underhand lat pull downs. 7) Your other option is to do negatives: Jump and support yourself above the bar, and then slowly lower yourself down. That’s one rep.

ASSISTED CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Use an exercise band or big rubber band, wrapped around the bar at the top and then around your knees (or feet if it’s long enough) 4) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. 6) Lower yourself back down.

UNDERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms. The Exercise: 1) Throw an exercise band up over a tree branch above your head. 2) You can also hook it over the corner of a door (you’ll have to kneel for the rubber bands to have enough tension). 2) Grab both handles with an underhand grip, so your palms are facing towards you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

EXERCISE BALL CRUNCH Muscles worked: abs, lower back, core The Exercise: 1) Lie on an exercise ball with your knees bent and your feet flat on the ground. Your lower back should be on the ball. 2) Place your hands across your chest or next to your head (don’t put behind your neck and tug – too much strain. 3) Bracing your abs, lean forward from the waist up as high as you can go, and then lower yourself back down onto the ball as far as you can go. 4) Repeat!

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

STRAIGHT LEG DEADLIFT Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Stand up with your chest out, have a slight bend in your knees, brace your abs, and stick your butt out. 2) Grab dumbbells and hold them in each hand with your palms facing you and the weights hanging down on top of your thighs. 3) Without bending your knees any more or rolling your back, lower the weights down your thigh, over your knees, and down your shins. 4) Remember, no bending your legs or bending your back. It’s okay to stick your butt back as you drop down. 5) You should feel this in your hamstrings (back of your legs). 6) Once you’ve stretched as far down as you can go, stand back up slowly. 7) If holding dumbbells is too tough, just work on stretching without weight.

OVERHAND BODY WEIGHT ROW Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar (that’s 3 feet or so off the ground) with an overhand grip (palms facing away from you), slightly wider than shoulder width apart. 2) Hang at arm’s length, with your shoulders underneath your hands. 3) Keep your body in a perfectly straight line, from your head to your toes. 4) Bracing your abs, pull your chest up to the bar forcefully until your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. Lower yourself back down. 6) The higher the bar, the easier the exercise. 7) Try bending your knees so your feet are FLAT to make the exercise easier. Tip: You can also do these on a STURDY kitchen table if you don’t have any other options!

BENT OVER DUMBBELL ROW Muscles worked: quads, back, biceps, forearms The Exercise: 1) With dumbbells in your hand, bend at your hips and knees, and then just lower your torso (top half of you) until you’re angled about 45 degrees in relation to the floor. 2) Your lower back should be naturally arched (stick your butt out, and no rounding your back!) 3) Let your arms hang straight down, your palms facing behind you. 4) Bracing your abs and squeezing your glutes (butt), raise the dumbbells straight up to your sides, pinching your shoulder blades together at the top of the movement. 5) Don’t use your body to assist in the lift, keep everything steady except your arms (and pinching your shoulder blades together at the top) 6) Pause, and then lower them.

WALKING LUNGE WITH KICK Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight, and your arms raised above your head in jubilation (feel free to yell WEEEE!) 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel or lower. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode forward up with your RIGHT leg, and as you bring your body up to where the left foot is planted, kick yourself in the butt with that foot. 6) After kicking your own butt, don’t put your right foot back on the ground, instead stepping right out with it to continue the exercise.

SIDE PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie on your side on the ground/mat. 2) Get up on one elbow and the side of one of your feet. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD! 5) Repeat from the other side.

OVERHEAD DUMBBELL PRESS ALSO CALLED MILITARY PRESS Muscles worked: shoulders, upper chest, triceps The Exercise: 1) Stand straight with your abs braced, glutes tight, shoulders back and butt slightly out. 2) Hold the dumbbells with your palms facing straight ahead, at the height of your ears. 3) Press the weights forcefully up and bring them together at the top of the movement, where they’ll almost touch. 4) Return them to the starting position. 5) Try not to squirm or use the rest of your body to push the weight up, instead concentrating on just using your shoulders and arms.

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder-width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel to the floor or lower. 6) Explode back up and bring your butt and hips back forward. Tip: If you’re doing this right, try sitting in a chair, and then standing back up without having to rock or lean forward at all. That’s how you squat!

FRONT LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel or lower. 3) Don’t plant your right knee on the ground; keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out with your right foot and repeat! 7) To make this harder, grab dumbbells in your hands, hold them at your sides throughout the whole exercise.

CHOPS Muscles worked: legs, abs, core, chest, shoulders, triceps, back The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Take a squat position with your butt sticking way back out, bring the weight down between your legs (keeping your arms extended). 4) Use your hips to thrust the weight back forwards. 5) Bring the weight in an arc up in front of you and then above your head. As it gets to the high point above your head, keep your upper arms straight, and lower your forearms so the weight drops behind your head. 6) Raise it back up, then swing your arms back down and between your legs and repeat.

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

ROTATIONAL CHOPS Muscles worked: legs, abs, core, chest, shoulders, arms The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Step way out to the right, and as you do, bring the weight in a counter-clockwise circle in front of you. 4) Once your right foot is planted, swing the weight as far as you can out to the right. 5) Swing the weight back to your center as you step back in with your right foot. Continuing your momentum, swing the weight in a clockwise circle this time as you step way out to the left. 6) After your foot is planted and the weight has ‘made a circle,’ swing it way out to the left, then bring it back in, and step back in with your left foot to the center.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

TITANIC STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together with your back to a sturdy pole or something to grab on to. 2) Reaching behind you with both arms, grab the pole and lean forward with the rest of your body. 3) Feel the tension throughout your body as you lean forward (feel free to push your hips forward too). 4) Hold for 3-5 seconds, then come out of the stretch. 5) Repeat.

BACK STRETCH Muscles worked: back, arms, lower back, shoulders The Exercise: 1) Stand tall with your feet close together, standing facing a pole. 2) Grab the pole with both hands. 3) Keeping your feet close to the pole, pull your lower body away from the pole, supporting your weight with your arms. 4) Hold for 3-5 seconds, then return to the starting position.

BALLET STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together, standing side by side with a pole, with your right side next to it. 2) Grab the pole with your right hand, cross your left foot over your right foot. 3) Raise your left hand high above your head. 4) Keeping your right foot close to the pole, bend your hips out to the side and raise your left arm high above your head 5) You’ll resemble a ballerina doing this. 6) Hold for 3-5 seconds, then repeat facing the other direction.

FULL BODY STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand in front of a tree, pole, or railing. 2) Grab the pole with your left hand, and then extend your right foot WAY back (into a back lunge). Push your right heel down to stretch out your right leg, and push your left knee forward to stretch out your left groin. 3) Take your right arm, and place it on the other side of your left knee, twisting at the torso. 4) Hold the pose for 3-5 seconds. 5) Stand back up, then step back with your left foot, hold the pole with your right arm, and place your left arm on the outside of your right knee.

Welcome to level 3, Outsider! Congrats on making it past Level 2! Hopefully you had a good time down there, but now it’s time to start running with the big dogs! Please note that you can do either the Outcast or Outsider workout here they’re the same level. Then, after you’re done, you can either graduate to level 4 or try the other level 3 routine - it’s up to you! The term “outsider” can often have a negative connotation - not in the Nerd Fitness Rebel Army! We’re on the outside of conventional wisdom and we’re don’t want to be part of the in-crowd (that’s overweight and out of shape). Once you’re ready to get started, we’ll kick things up a notch with the Level 3 workouts. We’ll still be doing supersets and intervals like in Level 2, but we also start to mess with rep ranges and numbers of sets as well. When you see a lower number of sets, that means you need to be lifting heavier weights and focusing on strength.

This goes for you ladies too - lifting heavier weights won’t make you bulky it will just tighten up your muscles and make you look better! The only way you’ll get bulky is if you start to eat 4000+ calories a day and start taking tons of supplements (and steroids). Trust me.

SUPERSETS If you’re coming here from Level 2, you understand how supersets work. You’ll see exercises listed below like 1A, 1B or 2A, 2B. This means you’ll do the exercise listed at 1A, and then move RIGHT into 1B without stopping. You can take a 60 second rest after doing the 1B exercise, and then repeat the superset two more times. The rest of the exercises are just listed normally, which means you’ll do them like previous workouts without supersets: you’ll do all sets for each exercise, resting in between sets, before moving onto the next exercise.

INTERVAL TRAINING In the missions below, you’ll see a total number of sets, fast time, and slow time. So 7 sets of 30 fast/90 slow means you’ll do 7 total cycles of sprinting for 30 seconds and jogging for 90. • 4 Minute warm-up: varying speeds, getting loose. • Interval training: 7 total cycles of pushing hard for 30 seconds, then jogging for 90 seconds. • 4 Minute Cool Down: bringing your heart rate back down, jogging, then stretching. Your intensity is going to be up to you. Listen to your body, push yourself on the fast parts but make sure you can finish the routine! You can either do your intervals on your off days of training, or you can do them after your workout. Don’t do Interval training two days in a row, and don’t do it more than three times a week. It works your legs like crazy, and they need time to recover like the rest of your muscles. For your interval training, you can do it with running, on an exercise bike, elliptical, rowing machine – choose your own adventure!

THE WORKOUT This will be the similar to Levels 1 and 2, where you’ll have an A workout and a B workout. You’ll do A on Monday, B on Wednesday, and A again on Friday. Then, the next week will be a flip flop (B, then A, then B). You’ll notice that there are a few times where exercises are paired together – these are supersets, where you’ll do both exercises in a row and THEN take your 60 second break. Notice we’ve gone from 3 sets of 12 reps (in level 2) down to 3 sets of 10 reps for some exercises here. That doesn’t mean you don’t have to work as hard. That means you need to pick heavier weights/harder exercises so it’s a challenge to complete those 10 reps. On the B workout, we’ve also moved from 3 sets of 10 to 4 sets of 8. Once again, this doesn’t mean you get a break. It means you need to pick up some heavier weights! Really push yourself, concentrate on using good form, and you should be getting one heck of a workout.

I’ve designed the different workouts in the Rebel Fitness Guide to be scalable for people all ages, sizes, strengths, and levels of experience. Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine. • If you can’t do walking lunges, do regular lunges • If you can’t do decline push ups, do push ups or incline push ups • If you can’t do pull ups, do assisted chin ups, negative chin ups, or lat pulldowns The increasing levels of the routines are based on experience and your tolerance for complexity, not strength. Think of the listed repetitions as goals to shoot for. If you can only do 5 push ups and it asks for 10, that’s okay - just aim for 6 push ups next week, then 7 the week after that,etc. For more of a challenge: Exercises like lunges, squats, step ups, deadlifts, and any of their variations can all be made more difficult by putting dumbbells in your hands while doing them. If you can do the recommended reps easily, it’s time to up the challenge.

BEFORE each workout, you’re going to warm up: • 20 jumping jacks • 10 bodyweight squats • 10 lunges • 1 set of 15 reps of chops • 1 set of 5 hip raises • 1 set of 10 reps of rotational chops (5 each side) • 1 set of 8 push ups or incline push ups After you’re done with your weight training, you can do your interval training or save that for the next day. Do your intervals on a bike, treadmill, elliptical, rowing machine, or just run outside or jump rope. AFTER your weight training and/or intervals, stretch out your sore muscles by doing this routine. Hold each stretch for 3 seconds and then relax: • 10 titanic stretches • 10 back stretches • 5 ballet stretches for each side • 5 full body stretches for each side

LEVEL THREE OUTSIDER WORKOUT A 1)

Box Jump (or Jump Squat) – 3 sets of 10, 60 second rest.

2) Body Weight Row (or Bent Over Dumbbell Row)– 3 sets of 10, 60 second rest SUPERSET (3 total sets) • 3A) Straight Leg Deadlift – set of 10, go right to 3B • 3B) Exercise Ball Crunch (Reverse Crunch) - set of 10+ (as many as you can do in a set), 60 second rest, then return 3A SUPERSET (3 total sets) • 4A) Walking Push Up (Push Up / Incline Push Up)– set of 8, go right to 4B • 4B) Hip Raises - set of 10, 60 second rest, then return to 4A 5) Intervals – 4 min warm-up, 7 circuits of [30 sec. hard / 90 sec. easy]

LEVEL THREE OUTSIDER WORKOUT B 1) Side Lunge – 4 sets of 8, 60 second rests 2) Overhead Dumbbell Press – 4 sets of 8, 60 second rests SUPERSET (4 Total Sets) • 3A) Step Up with Kickback – sets of 8, move right to 3B • 3B) Side Plank – sets of 40 seconds (alternate sides - set 1 left side, set 2 right side, set 3 left side, set 4 right side), 60 second rest, then return to 3A SUPERSET (4 Total Sets) • 4A) Chin Up (Assisted Chin Up / Lat Pull Down) – sets of 5, move directly to 4B • 4B) Exercise Ball Knee Tuck (Reverse Crunch) – sets of 10+ (as many as you can do in each set) , 60 second rest, then return to 4A 5) Intervals – 4 min warm-up, 7 circuits of [30 sec. hard / 90 sec. easy]

BOX JUMP Muscles worked: quads, calves, hamstrings The Exercise: 1) Stand in front of a bench/box/chair that is approximately 24 inches off the ground. 2) Jump up with both feet and land in a squat stance on top of the platform. 3) Land softly, and squat as you land to brace your impact. Land on the balls of your feet first. 4) Stand up after landing, and then step down (don’t jump down). 5) Repeat!

JUMP SQUAT Muscles worked: quads, hamstrings, glutes (butt), calves The Exercise: 1) Stand with your heels shoulder-width apart, toes pointed slightly outward. 2) Abs braced, glutes(butt) clenched, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel to the ground or lower. 6) Explode back up and jump HIGH at the top of your squat, and then land and go right into the next squat.

OVERHAND BODY WEIGHT ROW Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar (that’s 3 feet or so off the ground) with an overhand grip (palms facing away from you), slightly wider than shoulder width apart. 2) Hang at arm’s length, with your shoulders underneath your hands. 3) Keep your body in a perfectly straight line, from your head to your toes. 4) Bracing your abs, pull your chest up to the bar forcefully until your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. Lower yourself back down. 6) The higher the bar, the easier the exercise. 7) Try bending your knees so your feet are FLAT to make the exercise easier. Tip: You can also do these on a STURDY kitchen table if you don’t have any other options!

BENT OVER DUMBBELL ROW Muscles worked: quads, back, biceps, forearms The Exercise: 1) With dumbbells in your hand, bend at your hips and knees, and then just lower your torso (top half of you) until you’re angled about 45 degrees in relation to the floor. 2) Your lower back should be naturally arched (stick your butt out, and no rounding your back!) 3) Let your arms hang straight down, your palms facing behind you. 4) Bracing your abs and squeezing your glutes (butt), raise the dumbbells straight up to your sides, pinching your shoulder blades together at the top of the movement. 5) Don’t use your body to assist in the lift, keep everything steady except your arms (and pinching your shoulder blades together at the top) 6) Pause, and then lower them.

STRAIGHT LEG DEADLIFT Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Stand up with your chest out, have a slight bend in your knees, brace your abs, and stick your butt out. 2) Grab dumbbells and hold them in each hand with your palms facing you and the weights hanging down on top of your thighs. 3) Without bending your knees any more or rolling your back, lower the weights down your thigh, over your knees, and down your shins. 4) Remember, no bending your legs or bending your back. It’s okay to stick your butt back as you drop down. 5) You should feel this in your hamstrings (back of your legs). 6) Once you’ve stretched as far down as you can go, stand back up slowly. 7) If holding dumbbells is too tough, just work on stretching without weight.

EXERCISE BALL CRUNCH Muscles worked: abs, lower back, core The Exercise: 1) Lie on an exercise ball, with your knees bent and your feet flat on the ground. Your lower back should be on the ball. 2) Place your hands across your chest or next to your head (don’t put behind your neck and tug – too much strain. 3) Bracing your abs, lean forward from the waist up as high as you can go, and then lower yourself back down onto the ball as far as you can go. 4) Repeat!

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee). 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

WALKING PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Bring your right hand over to your left hand, and then bring your left hand out to the left so that you’re back in the starting pushup position. 5) After another push up, bring your left hand over next to your right hand, and then your right hand way out to the right to the starting position.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

SIDE LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step out and to the left with your left leg and lower your body until the top of your left thigh is parallel to the floor or lower. Think of a clock, if you’re facing 12 o’clock, you’re going to step in the 10:30 direction. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out and to the right with your right foot and repeat!

OVERHEAD DUMBBELL PRESS ALSO CALLED MILITARY PRESS Muscles worked: shoulders, upper chest, triceps The Exercise: 1) Stand straight with your abs braced, glutes tight, shoulders back and butt slightly out. 2) Hold the dumbbells with your palms facing straight ahead, at the height of your ears. 3) Press the weights forcefully up and bring them together at the top of the movement, where they’ll almost touch. 4) Return them to the starting position. 5) Try not to squirm or use the rest of your body to push the weight up, instead concentrating on just using your shoulders and arms.

STEP UP WITH KICKBACK Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot and bring your left leg straight back, as high as you can raise it. Then lower your left foot back to the ground. 3) Bring your right foot back down to the ground to meet up with the left. 4) Step up with your left foot now, and repeat the process by kicking up your right leg.

SIDE PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie on your side on the ground/mat. 2) Get up on one elbow and the side of one of your feet. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD! 5) Repeat from the other side!

PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie flat on your stomach on the ground/grass/mat. 2) Get up on your elbows and your toes, and brace your abs. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD!

CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 4) Make sure you squeeze your shoulder blades together at the top of the movement. 5) Lower yourself back down. 6) If these are too tough, and you have an exercise band or giant elastic band, you can do assisted chin ups or underhand lat pull downs. 7) Your other option is to do negatives: Jump and support yourself above the bar, and then slowly lower yourself down. That’s one rep.

ASSISTED CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Use an exercise band or big rubber band, wrapped around the bar at the top and then around your knees (or feet if it’s long enough) 4) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. 6) Lower yourself back down.

UNDERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms. The Exercise: 1) Throw an exercise band up over a tree branch above your head. 2) Grab both handles with an underhand grip, so your palms are facing towards you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

EXERCISE BALL KNEE TUCKS Muscles worked: abs, lower back, core, arms, chest The Exercise 1) Get into a push up position with your feet on an exercise ball. 2) Your body should form a straight line from your feet to your head. 3) Bracing your abs, tuck your knees into your chest as you roll the ball towards you, contracting your abs to do the work. 4) Pause, and then roll the ball back out to the starting position. 5) Cry, because these are tough. 6) Repeat.

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee). 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel to the ground or lower. 6) Explode back up and bring your butt and hips back forward. Tip: if you’re doing this right, try sitting in a chair, and then standing back up without having to rock or lean forward at all. That’s how you squat!

FRONT LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel to the ground or lower. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out with your right foot and repeat! 7) To make this harder, grab dumbbells in your hands, hold them at your sides throughout the whole exercise.

CHOPS Muscles worked: legs, abs, core, chest, shoulders, triceps, back The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Take a squat position with your butt sticking way back out, bring the weight down between your legs (keeping your arms extended). 4) Bring your hips forward with force and use that momentum to propel the weight out and upwards with your arms 5) Bring the weight in an arc up in front of you and then above your head. As it gets to the high point above your head, keep your upper arms straight, and lower your forearms so the weight drops behind your head. 6) Raise it back up, then swing your arms back down and between your legs and repeat.

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

ROTATIONAL CHOPS Muscles worked: legs, abs, core, chest, shoulders, arms The Exercise: 1) Stand tall with a stance wider than shoulder-width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Step way out to the right, and as you do, bring the weight in a counter-clockwise circle in front of you. 4) Once your right foot is planted, swing the weight as far as you can out to the right. 5) Swing the weight back to your center as you step back in with your right foot. Continuing your momentum, swing the weight in a clockwise circle this time as you step way out to the left. 6) After your foot is planted and the weight has ‘made a circle,’ swing it way out to the left, then bring it back in, and step back in with your left foot to the center.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

TITANIC STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together with your back to a sturdy pole or something to grab on to. 2) Reaching behind you with both arms, grab the pole and lean forward with the rest of your body. 3) Feel the tension throughout your body as you lean forward (feel free to push your hips forward too). 4) Hold for 3-5 seconds, then come out of the stretch. 5) Repeat.

BACK STRETCH Muscles worked: back, arms, lower back, shoulders The Exercise: 1) Stand tall with your feet close together, standing facing a pole. 2) Grab the pole with both hands. 3) Keeping your feet close to the pole, pull your lower body away from the pole, supporting your weight with your arms. 4) Hold for 3-5 seconds, then return to the starting position.

BALLET STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand tall with your feet close together, standing side by side with a pole, with your right side next to it. 2) Grab the pole with your right hand, cross your left foot over your right foot. 3) Raise your left hand high above your head. 4) Keeping your right foot close to the pole, bend your hips out to the side and raise your left arm high above your head. 5) You’ll resemble a ballerina doing this. 6) Hold for 3-5 seconds, then repeat facing the other direction.

FULL BODY STRETCH Muscles worked: back, arms, lower back, shoulders, neck The Exercise: 1) Stand in front of a tree, pole, or railing. 2) Grab the pole with your left hand, and then extend your right foot WAY back (into a back lunge). Push your right heel down to stretch out your right leg, and push your left knee forward to stretch out your left groin. 3) Take your right arm, and place it on the other side of your left knee, twisting at the torso. 4) Hold the pose for 3-5 seconds. 5) Stand back up, then step back with your left foot, hold the pole with your right arm, and place your left arm on the outside of your right knee.

OUTSIDER

Level 3 Workout

60 seconds rest between sets.

# 1 2

workout 1

1

Workout A

*Exercise Ball Crunch (Reverse Crunch) 3 x 10+

4A

*Walking Push Up (Push Up / Incline Push Up 3 x 8

5

workout 3

3

1

2

workout 5

3

1

2

workout 7

3

1

2

3

Box Jump (Jump Squat) 3 x 10 Body Weight Row (Bent Over DB Row) 3 x 10

3A 3B 4B

2

*Straight Leg Deadlift 3 x 10

*Hip Raise 3 x 10 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.

Welcome to level 4, Rebel! Level 4 is where we start to separate the men from the boys and the ladies from the girls. Are you up for it? Remember that you can start with either of the Level 4 workouts, and then move onto the other one after 4-8 weeks (really, whenever you get bored and want to mix it up!) These are the challenging workouts – some days will be circuit training, some days will have a superset or two, while others will be based more on strength training. Just remember every day to push yourself harder, lift heavier, get stronger. Here, you’ll have an A workout, a B workout, and a C workout. You’ll do A on Monday, B on Wednesday, and C on Friday. Obviously, if you miss a day here or there, just pick up on the routine that was coming up next, no matter what day it is. The workouts contained in level 4 start to get a little funky, so pay attention!

The rep ranges don’t stay consistent, the number of sets don’t stay consistent, some days are full circuits, others have some super sets, while others focus on building strength. On the B days, you’ll be doing a full circuit, where you do each exercise in a row without stopping til you get to the end of the last exercise. At this point you can take a 60 second break to grab some water, wipe off the sweat, and then start back at the beginning for 2 more full circuits. Obviously if you need to take breaks in between you can, but work your way up to exercising all the way through the circuit with no stops. Optional Supersets – At the end of Workout C, you’ll see an OPTIONAL Superset. I’m guessing you’ve been wondering “where do I get to sculpt my guns like Ron Burgundy?” I’m not a big fan of isolation work, but I throw some into my routines here and there. Although all the of the exercises that work your upper body in these routines also work your arms, this is your chance to get an extra pump in there if you’re feeling up for it. 3

Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine. • If you can’t do walking lunges, do regular lunges • If you can’t do decline push ups, do push ups or incline push ups • If you can’t do pull ups, do assisted chin ups, negative chin ups, or lat pulldowns These levels are harder in terms of experience and your tolerance for complexity, not strength. Think of the listed repetitions as goals to shoot for. If you can only do 5 push ups and it asks for 10, that’s okay - just aim for 6 push ups next week, then 7 the week after that,etc. For more of a challenge: Exercises like lunges, squats, step ups, deadlifts, and any of their variations can all be made more difficult by putting dumbbells in your hands while doing them. If you can do the recommended reps easily, it’s time to up the challenge. I’ve included some challenging push ups here if you’re up for it. If not, you can do the type of push up that is most challenging for you.

INTERVAL TRAINING In the missions below, you’ll see a total number of sets, fast time, and slow time. So 8 sets of 30 fast/90 slow means you’ll do 8 total cycles of sprinting for 30 seconds and jogging for 90. • 4 Minute warm-up: varying speeds, getting loose • Interval training: 8 total circuits of pushing hard for 30 seconds, then jogging for 90 seconds. • 4 Minute Cool Down: bringing your heart rate back down, jogging, then stretching. Your intensity is going to be up to you. Listen to your body, push yourself on the fast parts but make sure you can finish the routine! You can either do your intervals on your off days of training, or you can do them after your workout. Don’t do interval training two days in a row, and don’t do it more than three times a week. It works your legs like crazy, and they need time to recover like the rest of your muscles. For your interval training, you can do it with running, on an exercise bike, on the elliptical, rowing machine – choose your own adventure.

BEFORE EACH WORKOUT, you’re going to warm up: • 20 jumping jacks • 10 bodyweight squats • 10 lunges • 1 set of 15 reps of chops • 1 set of 5 hip raises • 1 set of 10 reps of rotational chops (5 per side) • 1 set of 10 regular push ups or incline push ups After you’re done with your weight training, you can do your interval training or save that for the next day. AFTER doing your weight training and/or intervals, you’re going to stretch out your sore muscles by doing this routine. Hold each for 3 seconds for each rep, then relax: • 10 titanic stretches • 10 back stretches • 5 ballet stretches for each side • 5 full body stretches for each side

LEVEL FOUR REBEL WORKOUT A 1) Goblet Squat (Weighted Squats)– 4 sets of 8, 60 second rest 2) Dips (Divebombers / Decline Push Up / Incline Push Up) – 4 sets of 8, 60 second rest 3) Step Up with Kickback - 4 sets of 8, 60 second rest 4) Body Weight Row (or Bent Over Dumbbell Row)– 4 sets of 8, 60 second rest 5) Exercise Ball Crunches (or Reverse Crunches) - 4 sets of 10+, 60 second rest 6) Intervals – 4 min warm-up, 8 circuits of [30 sec. hard / 90 sec. slow]

LEVEL FOUR REBEL WORKOUT B Circuit time! Do all exercises in a row without stopping, and then rest for 60 seconds (or as long as you need) before starting the circuit again. 3 TOTAL CIRCUITS 1) Lunges – 10 reps 2) Overhead Dumbbell Press – 10 reps 3) Box Jumps – 10 reps 4) Chin Up (Assisted Chin Up / Underhand Lat Pulldown) – as many as you can do, or 10 reps for the Lat Pulldown) 5) One Legged Push Up (Incline Push Up) – 10 reps 6) Exercise Ball knee tucks – 10 reps 7) Jumping Jacks – 20 reps 8) 60 second rest, then repeat 2 more times 9) Intervals – 4 min warm-up, 8 circuits [30 sec. hard / 90 sec. slow]

LEVEL FOUR REBEL WORKOUT C SUPERSET (3 Total Sets) • 1A) Straight Leg Deadlift – set of 10, go straight to 1B • 1B) Plyometric Push Ups (Push Up / Incline Push Up) – set of 5, or sets of 10 if you’re not doing plyos, then go straight to 1C • 1C) Plank – hold for 60 sec., 60 second rest, then go back to 1A SUPERSET (3 Total Sets) • 2A) Step Up with Knee – set of 10, go straight to 2B • 2B) Pull Up (or Assisted Pull Up or Overhand Lat Pulldowns) as many as you can do, go straight to 2C • 2C) Reverse Crunch – set of 10+, 60 second rest, then go back to 2A OPTIONAL SUPERSET (no rest, just go back and forth) • 3A) Dumbbell Curl – set of 10, go straight to 3B • 3B) Overhead Triceps Extension – set of 10, go straight to 3A 4) Intervals – 4 min warm-up, 8 circuits [30 sec. hard / 90 sec. slow]

GOBLET SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder-width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) Hold a weight in front of you with both hands, like a goblet (see what I did there?) 3) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 4) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 5) As you sit down, make sure you are pushing your knees OUTWARD. 6) Drop until the top of your thighs are parallel to the ground or lower. 7) Explode back up and bring your butt and hips back forward.

WEIGHTED SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) At this point in your fitness career, you should have dumbbells in your hands to do these, and they can be HEAVY. Hold them at your side (not pictured in the video, but it’s easy to understand). 3) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 4) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 5) As you sit down, make sure you are pushing your knees OUTWARD. 6) Drop until the top of your thighs are parallel to the ground or lower. 7) Explode back up and bring your butt and hips back forward.

DIPS Muscles worked: chest, shoulders, triceps The Exercise: 1) Grip two parallel bars and raise yourself so that your arms are straight, with your body vertical and your ankles crossed behind you (if you want). 2) Keeping your torso upright, bend your elbows until your upper arms are parallel to the ground. 3) Pause, then push back up to the starting position. 4) Make sure you keep your elbows tucked close to your body through the exercise. 5) Although some people like to dip below parallel, it puts a lot of strain on the front of your shoulders so I advise against it.

DIVEBOMBER PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your butt sticking way up in the air. 2) Try to get back far enough so that your arms are relatively straight. 3) Picture a rollercoaster in your head, and bend your arms as you bring your head close to the ground, and then bring your head up and explode up with all of the muscles in your arms, shoulders, and chest. 4) Your back should be in the arched position here. 5) Reverse the process, lowering your head back down and back, then returning to your original position with your butt up in the air. 6) Watch the video for this one, it’s tricky.

DECLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Lying on the floor with your hands slightly wider than shoulder- width apart, place your feet up on a bench, stair, platform, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) The higher you put your feet, the more emphasis is placed on your shoulders and triceps.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

STEP UP WITH KICKBACK Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot and bring your left leg straight back, as high as you can raise it. Then lower your left foot back to the ground. 3) Bring your right foot back down to the ground to meet up with the left. 4) Step up with your left foot now, and repeat the process by kicking up your right leg.

OVERHAND BODY WEIGHT ROW Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar (that’s 3 feet or so off the ground) with an overhand grip (palms facing away from you), slightly wider than shoulder width apart. 2) Hang at arms length, with your shoulders underneath your hands. 3) Keep your body in a perfectly straight line, from your head to your toes. 4) Bracing your abs pull your chest up to the bar forcefully until your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. Lower yourself back down. 6) The higher the bar, the easier the exercise. 7) Try bending your knees so your feet are FLAT to make the exercise easier. Tip: You can also do these on a STURDY kitchen table if you don’t have any other options!

BENT OVER DUMBBELL ROW Muscles worked: quads, back, biceps, forearms The Exercise: 1) With dumbbells in your hand, bend at your hips and knees, and then just lower your torso (top half of you) until you’re angled about 45 degrees in relation to the floor. 2) Your lower back should be naturally arched (stick your butt out, and no rounding your back!) 3) Let your arms hang straight down, your palms facing behind you. 4) Bracing your abs and squeezing your glutes (butt), raise the dumbbells straight up to your sides, pinching your shoulder blades together at the top of the movement. 5) Don’t use your body to assist in the lift, keep everything steady except your arms (and pinching your shoulder blades together at the top) 6) Pause, and then lower them.

EXERCISE BALL CRUNCH Muscles worked: abs, lower back, core The Exercise: 1) Lie on an exercise ball, with your knees bent and your feet flat on the ground. Your lower back should be on the ball. 2) Placing your hands across your chest or next to your head (don’t put behind your neck and tug – too much strain. 3) Bracing your abs, lean forward from the waist up as high as you can go, and then lower yourself back down onto the ball as far as you can go. 4) Repeat!

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

FRONT LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel to the floor or lower. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out with your right foot and repeat! 7) To make this harder, grab dumbbells in your hands, hold them at your sides throughout the whole exercise.

OVERHEAD DUMBBELL PRESS ALSO CALLED MILITARY PRESS Muscles worked: shoulders, upper chest, triceps The Exercise: 1) Stand straight with your abs braced, glutes tight, shoulders back and butt slightly out. 2) Hold the dumbbells with your palms facing straight ahead, at the height of your ears. 3) Press the weights forcefully up and bring them together at the top of the movement, where they’ll almost touch. 4) Return them to the starting position. 5) Try not to squirm or use the rest of your body to push the weight up, instead concentrating on just using your shoulders and arms.

BOX JUMP Muscles worked: quads, calves, hamstrings. The Exercise: 1) Stand in front of a bench/box/chair that is approximately 24 inches off the ground. 2) Jump up with both feet and land in a squat stance on top of the platform. 3) Land softly, and squat as you land to brace your impact. Land on the balls of your feet first. 4) Stand up after landing, and then step down (don’t jump down). 5) Repeat! 6) If 24 inches is too high, you can pick a lower surface. Just concentate on jumping HIGH and landing on the balls of your feet.

CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arm’s length, bend your knees and cross your feet behind you. 3) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 4) Make sure you squeeze your shoulder blades together at the top of the movement. 5) Lower yourself back down. 6) If these are too tough, and you have an exercise band or giant elas- tic band, you can do assisted chin ups or underhand lat pull downs. 7) Your other option is to do negatives: Jump and support yourself above the bar, and then slowly lower yourself down. That’s one rep.

ASSISTED CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arm’s length, bend your knees and cross your feet behind you. 3) Use an exercise band or big rubber band, wrapped around the bar at the top and then around your knees (or feet if it’s long enough) 4) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. 6) Lower yourself back down.

UNDERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms The Exercise: 1) Throw an exercise band up over a tree branch above your head. 2) Grab both handles with an underhand grip, so your palms are facing towards you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

ONE-LEGGED PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Keeping your right leg straight, raise it 12 inches or so off the ground. 3) Bracing your abs, lower your body until your chest is just above the ground. 4) Explode back up with all of the muscles in your arms, shoulders, and chest.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

EXERCISE BALL KNEE TUCKS Muscles worked: abs, lower back, core, arms, chest The Exercise 1) Get into a push up position with your feet on an exercise ball. 2) Your body should form a straight line from your feet to your head. 3) Bracing your abs, tuck your knees into your chest as you roll the ball towards you, contracting your abs to do the work. 4) Pause, and then roll the ball back out to the starting position. 5) Cry, because these are tough. 6) Repeat.

STRAIGHT LEG DEADLIFT Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Stand up with your chest out, have a slight bend in your knees, brace your abs, and stick your butt out. 2) Grab dumbbells and hold them in each hand with your palms facing you and the weights hanging down on top of your thighs. 3) Without bending your knees any more or rolling your back, lower the weights down your thigh, over your knees, and down your shins. 4) Remember, no bending your legs or bending your back. It’s okay to stick your butt back as you drop down. 5) You should feel this in your hamstrings (back of your legs). 6) Once you’ve stretched as far down as you can go, stand back up slowly. 7) If holding dumbbells is too tough, just work on stretching without weight.

PLYOMETRIC PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. Push hard enough to launch yourself off the ground. 4) If you’re feeling adventurous, clap your hands when you’re up in the air. 5) Catch yourself back in the regular start position, and repeat.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie flat on your stomach on the ground/grass/mat. 2) Get up on your elbows and your toes, and brace your abs. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD!

STEP UP WITH KNEE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot and explode up with your left knee as high up as it will go, then without it touching, bring it all the way back down to the ground. 3) Bring your right foot back down to the ground to meet up with the left. 4) Step up with your left foot now, and repeat the process by exploding up with your right knee.

PULL UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 4) Make sure you squeeze your shoulder blades together at the top of the movement. 5) Lower yourself back down. 6) If these are too hard, try assisted pull ups. 7) Your other option is to do negatives: Jump and support yourself above the bar, and then slowly lower yourself down. That’s one rep.

ASSISTED PULL UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Use an exercise band or big rubber band, wrapped around the bar at the top and then around your knees (or feet if it’s long enough) 4) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. 6) Lower yourself back down.

OVERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms The Exercise: 1) Throw an exercise band up over a tree branch above your head. 2) Grab both handles with an overhand grip, so your palms are facing away from you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

DUMBBELL BICEPS CURL Muscles worked: biceps (duh), forearms The Exercise: 1) Set your feet shoulder width-apart, stand straight up, and grab a pair of dumbbells with your palms facing forward. 2) Let your arms hang down by your side. 3) Without swinging your upper arms, and keeping your elbows close by your side, curl the dumbbells up and towards your shoulders as close as you can. 4) Pause, and then lower the weights down back by your sides.

OVERHEAD TRICEPS EXTENSION Muscles worked: triceps (duh) The Exercise: 1) Set your feet shoulder-width apart, stand straight up, and grab a dumbbell with both of your hands and hold it straight above your head. 2) Your grip: keeping your hand flat and thumb OUT, cross one hand over the other at a 45 degree angle. See the triangle formed by your thumbs and side of your hand below your index finger? That’s where the bar of the dumbbell goes. 3) Without swinging your upper arms, and keeping your elbows close by your head, lower the weight behind your head until your forearms are at least parallel to the floor. 4) Pause, and then raise the weight back up above your head with force!

SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel or lower. 6) Explode back up and bring your butt and hips back forward. Tip: if you’re doing this right, try sitting in a chair, and then standing back up without having to rock or lean forward at all. That’s how you squat!

FRONT LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel or lower. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out with your right foot and repeat! 7) To make this harder, grab dumbbells in your hands, hold them at your sides throughout the whole exercise.

CHOPS Muscles worked: legs, abs, core, chest, shoulders, triceps, back The Exercise: 1) Stand tall with a stance wider than shoulder width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Take a squat position with your butt sticking way back out, bring the weight down between your legs (keeping your arms extended). 4) Use your hips to thrust the weight back forwards. 5) Bring the weight in an arc up in front of you and then above your head. As it gets to the high point above your head, keep your upper arms straight, and lower your forearms so the weight drops behind your head. 6) Raise it back up, then swing your arms back down and between your legs and repeat.

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

ROTATIONAL CHOPS Muscles worked: legs, abs, core, chest, shoulders, arms The Exercise: 1) Stand tall with a stance wider than shoulder width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Step way out to the right, and as you do, bring the weight in a counter-clockwise circle in front of you. 4) Once your right foot is planted, swing the weight as far as you can out to the right. 5) Swing the weight back to your center as you step back in with your right foot. Continuing your momentum, swing the weight in a clockwise circle this time as you step way out to the left. 6) After your foot is planted and the weight has ‘made a circle,’ swing it way out to the left, then bring it back in, and step back in with your left foot to the center.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

TITANIC STRETCH Muscles worked: back, arms, lower back, shoulders, neck. The Exercise: 1) Stand tall with your feet close together with your back to a pole or something to grab on to. 2) Reaching behind you with both arms, grab the pole and lean forward with the rest of your body. 3) Feel the tension throughout your body as you lean forward (feel free to push your hips forward too). 4) Hold for 3-5 seconds, then come out of the stretch. 5) Repeat.

BACK STRETCH Muscles worked: back, arms, lower back, shoulders The Exercise: 1) Stand tall with your feet close together, standing facing a pole. 2) Grab the pole with both hands. 3) Keeping your feet close to the pole, pull your lower body away from the pole, supporting your weight with your arms. 4) Hold for 3-5 seconds, then return to the starting position.

BALLET STRETCH Muscles worked: back, arms, lower back, shoulders, neck. The Exercise: 1) Stand tall with your feet close together, standing side by side with a pole, with your right side next to it. 2) Grab the pole with your right hand, cross your left foot over your right foot. 3) Raise your left hand high above your head. 4) Keeping your right foot close to the pole, bend your hips out to the side and raise your left arm high above your head 5) You’ll resemble a ballerina doing this. 6) Hold for 3-5 seconds, then repeat facing the other direction.

FULL BODY STRETCH Muscles worked: back, arms, lower back, shoulders, neck. The Exercise: 1) Stand in front of a tree, pole, or railing. 2) Grab the pole with your left hand, and then extend your right foot WAY back (into a back lunge). Push your right heel down to stretch out your right leg, and push your left knee forward to stretch out your left groin. 3) Take your right arm, and stick it on the other side of your left knee, twisting at the torso. 4) Hold the pose for 3-5 seconds. 5) Stand back up, then step back with your left foot, hold the pole with your right arm, and place your left arm on the outside of your right knee.

Rebel

Level 4 Workout

BEFORE: Warm Up - 20 jumping jacks, 10 squats, 10 lunges, 15 chops, 5 hip raises, 5 rotational chops each side, 10 (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.

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Workout A

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Goblet Squats (Weighted Squats) 4 x 8 Dips (Divebombers / Decline Push Up / Incline Push Up) 4 x 8

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Step Up With Kickback 4 x 8 Bodyweight Row (Bent over DB Row) 4 x 8 Exercise Ball Crunches (Reverse crunches) 4 x 10+

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Interval Training 8 sets [30 sec. hard, 90 sec. easy] Notes about the workout go here:

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workout 4

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workout 7

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workout 10

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Welcome to level 4, Renegade! Level 4 is where we start to separate the men from the boys and the women from the girls. Are you up for it? Remember that you can start with either of the Level 4 workouts, and then move onto the other one after 4-8 weeks (really, whenever you get bored and want to mix it up!) These are the challenging workouts – some days will be circuit training, some days will have a superset or two, while others will be based more on strength training. Just remember every day to push yourself harder, lifting heavier, getting stronger. Here, you’ll have an A workout, a B workout, and a C workout. You’ll do A on Monday, B on Wednesday, and C on Friday. Obviously, if you miss a day here or there, just pick up on the routine that was coming up next, no matter what day it is. The workouts contained in level 4 start to get a little funky, so pay attention!

The rep ranges don’t stay consistent, the number of sets don’t stay consistent, some days are full circuits, others have some super sets, while others focus on pure strength. On the B days, you’ll be doing a full circuit, where you do each exercise in a row without stopping til you get to the end of the final exercise in the list. At this point you can take a 60 second break to grab some water, wipe off the sweat, and then start back at the beginning for 2 more full circuits. Obviously if you need to take breaks in between you can, but work your way up to exercising all the way through the circuit with no stops. Optional Supersets – At the end of Workout C, you’ll see an OPTIONAL Superset. I’m guessing you’ve been wondering “where do I get to sculpt my guns like Ron Burgundy?” I’m not a big fan of isolation work, but I throw some into my routines here and there. Although all the of the exercises that work your upper body in these routines also work your arms, this is your chance to get an extra pump in there if you’re feeling up for it.

Many exercises on each routine will have less challenging exercises listed in parentheses next to them. These lesser exercises will still give you a great workout and allow you to finish the whole routine. • If you can’t do walking lunges, do regular lunges • If you can’t do decline push ups, do push ups or incline push ups • If you can’t do pull ups, do assisted chin ups, negative chin ups, or lat pulldowns These levels are harder in terms of experience and your tolerance for complexity, not strength. Think of the listed repetitions as goals to shoot for. If you can only do 5 push ups and it asks for 10, that’s okay - just aim for 6 push ups next week, then 7 the week after that,etc. For more of a challenge: Exercises like lunges, squats, step ups, deadlifts, and any of their variations can all be made more difficult by putting dumbbells in your hands while doing them. If you can do the recommended reps easily, it’s time to up the challenge. I’ve included some challenging push ups here if you’re up for it. If not, you can do the type of push up that is most challenging for you.

INTERVAL TRAINING In the missions below, you’ll see a total number of sets, fast time, and slow time. So 8 sets of 1 minute fast / 1 minute slow means you’ll do 8 total cycles of sprinting for 60 seconds and jogging for 60. • 4 Minute warm-up: varying speeds, getting loose • Interval training: 8 total circuits of pushing hard for 60 seconds, then jogging for 60 seconds • 4 Minute Cool Down: bringing your heart rate back down, jogging, then stretching Your intensity is going to be up to you. Listen to your body, push yourself on the fast parts but make sure you can finish the routine! You can either do your intervals on your off days of training, or you can do them after your workout. Don’t do interval training two days in a row, and don’t do it more than three times a week. It works your legs like crazy, and they need time to recover like the rest of your muscles. For your interval training, you can do it with running, on an exercise bike, on the elliptical, rowing machine – choose your own adventure.

BEFORE EACH WORKOUT, you’re going to warm up: • 20 jumping jacks • 10 bodyweight squats • 10 lunges • 1 set of 15 reps of chops • 1 set of 5 hip raises • 1 set of 10 reps of rotational chops (5 each side) • 1 set of 10 push ups (incline push ups) After you’re done with your weight training, you can do your interval training or save that for the next day. AFTER doing your weight training and/or intervals, you’re going to stretch out your sore muscles by doing this routine. Hold each for 3 seconds for each rep, then relax: • 10 titanic stretches • 10 back stretches • 5 ballet stretches for each side • 5 full body stretches for each side

LEVEL FOUR RENEGADE WORKOUT A 1) Box Jumps – 4 sets of 8, 60 second rest 2) Straight Leg Deadlift – 4 sets of 8, 60 second rest 3) Overhead Dumbbell Press – 4 sets of 8, 60 second rest 4) Pull Ups (Assisted Pull Ups / Lat Pulldowns) – 4 sets (as many as you can for pull ups or 8 reps for Lat Pulldowns), 60 second rest 5) Side Plank - 4 sets of 60 seconds (set 1 on left side, set 2 on right side, set 3 on left side, set 4 on right side), 60 second rest 6) Intervals – 4 min warm-up, 8 circuits [60 sec. hard / 60 sec. slow]

LEVEL FOUR RENEGADE WORKOUT B Circuit time! Do all exercises in a row without stopping, and then rest for 60 seconds (or as long as you need) before starting the circuit again. 3 TOTAL CIRCUITS 1) Overhead Squats – 10 reps 2) Plyometric Push Up (Push Up / Incline Push Up) – 5 reps, or 10 reps if you’re not doing plyos 3) Step Ups with Kickback – 10 reps 4) Body Weight Rows or (Bent Over Dumbbell Rows) – 10 reps 5) Dumbbell Lateral Raises – 10 reps 6) Reverse Crunches – 10+ reps (as many as you can do) 7) Jumping Jacks – 20 reps. 8) 60 second rest, then repeat 2 more times 8) Intervals – 4 min warm-up, 8 circuits [60 sec. hard / 60 sec. slow]

LEVEL FOUR RENEGADE WORKOUT C SUPERSET (3 Total Sets) • 1A) Side Lunges – 10 reps, move straight to 1B • 1B) Dips (Divebombers / Decline Push Up / Incline Push Up) 10 reps, move straight to 1C • 1C) Plank - hold for 60 sec., rest for 60 sec., then start again at 1A SUPERSET (3 Total Sets) • 2A) Step Up with Knee – 10 reps, move straight to 2B • 2B) Chin Ups (Assisted Chin Up / Underhand Lat Pulldowns) - as many as you can for chin ups or 8 reps for pulldowns, move straight to 2C • 2C) Exercise Ball Knee Tucks (or Reverse Crunches) – as many as you can do, rest for 60 sec., then start again at 2A OPTIONAL SUPERSET - 3 Total Sets (no rest, just go back and forth) • 3A) Dumbbell Curl – 10 reps, move straight to 3B • 3B) Overhead Triceps Extension – 10 reps, move straight to 3A 4) Intervals – 4 min warm-up, 8 circuits [60 sec. hard / 60 sec. slow]

BOX JUMP Muscles worked: quads, calves, hamstrings. The Exercise: 1) Stand in front of a bench/box/chair that is approximately 24 inches off the ground. 2) Jump up with both feet and land in a squat stance on top of the platform. 3) Land softly, and squat as you land to brace your impact. Land on the balls of your feet first. 4) Stand up after landing, and then step down (don’t jump down). 5) Repeat!

STRAIGHT LEG DEADLIFT Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Stand up with your chest out, have a slight bend in your knees, brace your abs, and stick your butt out. 2) Grab dumbbells and hold them in each hand with your palms facing you and the weights hanging down on top of your thighs. 3) Without bending your knees any more or rolling your back, lower the weights down your thigh, over your knees, and down your shins. 4) Remember, no bending your legs or bending your back. It’s okay to stick your butt back as you drop down. 5) You should feel this in your hamstrings (back of your legs). 6) Once you’ve stretched as far down as you can go, stand back up slowly. 7) If holding dumbbells is too tough, just work on stretching without weight.

OVERHEAD DUMBBELL PRESS ALSO CALLED MILITARY PRESS Muscles worked: shoulders, upper chest, triceps. The Exercise: 1) Stand straight with your abs braced, glutes tight, shoulders back and butt slightly out.. 2) Hold the dumbbells with your palms facing straight ahead, at the height of your ears. 3) Press the weights forcefully up and bring them together at the top of the movement, where they’ll almost touch. 4) Return them to the starting position. 5) Try not to squirm or use the rest of your body to push the weight up, instead concentrating on just using your shoulders and arms.

PULL UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart. 2) Hang at arm’s length, bend your knees and cross your feet behind you. 3) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 4) Make sure you squeeze your shoulder blades together at the top of the movement. 5) Lower yourself back down. 6) If these are too hard, try assisted pull ups. 7) Your other option is to do negatives: Jump and support yourself above the bar, and then slowly lower yourself down. That’s one rep.

ASSISTED PULL UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart. 2) Hang at arm’s length, bend your knees and cross your feet behind you. 3) Use an exercise band or big rubber band, wrapped around the bar at the top and then around your knees (or feet if it’s long enough). 4) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. 6) Lower yourself back down.

OVERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms. The Exercise: 1) Throw an exercise band up over a tree branch above your head. 2) Grab both handles with an overhand grip, so your palms are facing away from you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

SIDE PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie on your side on the ground/mat. 2) Get up on one elbow and the side of one of your feet. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD! 5) Repeat from the other side!

OVERHEAD SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward, and your hands raised high above your head in jubilation. 2) Abs braced, glutes(butt) clenched, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel to the ground or lower. 6) Explode back up and bring your butt and hips back forward. 7) If this is too easy, carry dumbbells in your hands above your head.

PLYOMETRIC PUSH UP Muscles worked: chest, triceps, shoulders The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. Push hard enough to launch yourself off the ground. 4) If you’re feeling adventurous, clap your hands when you’re up in the air, but this is not required, and quite dangerous. 5) Catch yourself back in the regular start position, and repeat.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

STEP UP WITH KICKBACK Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot and bring your left leg straight back, as high as you can raise it. Then lower your left foot back to the ground. 3) Bring your right foot back down to the ground to meet up with the left. 4) Step up with your left foot now, and repeat the process by kicking up your right leg.

OVERHAND BODY WEIGHT ROW Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar (that’s 3 feet or so off the ground) with an overhand grip (palms facing away from you), slightly wider than shoulder width apart. 2) Hang at arm’s length, with your shoulders underneath your hands. 3) Keep your body in a perfectly straight line, from your head to your toes. 4) Bracing your abs pull your chest up to the bar forcefully until your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. Lower yourself back down. 6) The higher the bar, the easier the exercise. 7) Try bending your knees so your feet are FLAT to make the exercise easier. Tip: You can also do these on your kitchen table if you don’t have any other options!

BENT OVER DUMBBELL ROW Muscles worked: quads, back, biceps, forearms The Exercise: 1) With dumbbells in your hand, bend at your hips and knees, and then just lower your torso (top half of you) until you’re angled about 45 degrees in relation to the floor. 2) Your lower back should be naturally arched (stick your butt out, and no rounding your back!) 3) Let your arms hang straight down, your palms facing behind you. 4) Bracing your abs and squeezing your glutes (butt), raise the dumbbells straight up to your sides, pinching your shoulder blades together at the top of the movement. 5) Don’t use your body to assist in the lift, keep everything steady except your arms (and pinching your shoulder blades together at the top) 6) Pause, and then lower them.

DUMBBELL LATERAL RAISE Muscles worked: shoulders. The Exercise: 1) Grab a pair of dumbbells and let them hang at shoulder length down by your sides, palms facing each other. 2) With a slight bend in your elbows, raise the weights out to your side, stopping when your forearms are parallel to the ground. 3) Pause, then lower the weights back down to the ground. 4) Hint: your tendency will be to raise them higher than you think you need to. Only until your forearms are parallel, no higher!

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

SIDE LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step out and to the left with your left leg and lower your body until the top of your left thigh is parallel to the floor or lower. Think of a clock, if you’re facing 12 o’clock, you’re going to step in the 10:30 direction. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out and to the right with your right foot and repeat!

DIPS Muscles worked: chest, shoulders, triceps The Exercise: 1) Grip two parallel bars and raise yourself so that your arms are straight, with your body verticle and your ankles crossed behind you (if you want). 2) Keeping your torso upright, bend your elbows until your upper arms are parallel to the ground. 3) Pause, then push back up to the starting position. 4) Make sure you keep your elbows tucked close to your body through the exercise. 5) Some people like to go lower than parallel with their upper arms, but it puts a lot of strain on your shoulders and arms, so I advise against it.

DIVEBOMBER PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your butt sticking way up in the air. 2) Try to get back far enough so that your arms are relatively straight. 3) Picture a rollercoaster in your head, and bend your arms as you bring your head close to the ground, and then bring your head up and explode up with all of the muscles in your arms, shoulders, and chest. 4) Your back should be in the arched position here. 5) Reverse the process, lowering your head back down and back, then returning to your original position with your butt up in the air. 6) Watch the video for this one, it’s tricky.

DECLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Lying on the floor with your hands slightly wider than shoulderwidth apart, place your feet up on a bench, stair, platform, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) The higher you put your feet, the more emphasis is placed on your shoulders and triceps.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

PLANK Muscles worked: abs, lower back, core The Exercise: 1) Lie flat on your stomach on the ground/grass/mat. 2) Get up on your elbows and your toes, and brace your abs. 3) Your body should form a completely straight line, from your head to your back to your butt to your legs to your feet. 4) HOLD!

STEP UP WITH KNEE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet side by side, toes pointed straight, in front of a stair, box, bench, or chair. 2) Keep your upper body upright, step up with your right foot onto the platform, and then step up with your left foot and explode up with your left knee as high up as it will go, then without it touching, bring it all the way back down to the ground. 3) Bring your right foot back down to the ground to meet up with the left. 4) Step up with your left foot now, and repeat the process by exploding up with your right knee.

CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 4) Make sure you squeeze your shoulder blades together at the top of the movement. 5) Lower yourself back down. 6) If these are too tough, and you have an exercise band or giant elas- tic band, you can do assisted chin ups or underhand lat pull downs. 7) Your other option is to do negatives: Jump and support yourself above the bar, and then slowly lower yourself down. That’s one rep.

ASSISTED CHIN UP Muscles worked: back, biceps, forearms The Exercise: 1) Grab a bar with an underhand grip (palms facing towards you), slightly narrower than shoulder-width apart. The narrower the grip, the more your biceps are used and the less your back is used. 2) Hang at arms length, bend your knees and cross your feet behind you. 3) Use an exercise band or big rubber band, wrapped around the bar at the top and then around your knees (or feet if it’s long enough). 4) Pull your chest up to the bar forcefully until the top of your chest touches the bar. 5) Make sure you squeeze your shoulder blades together at the top of the movement. 6) Lower yourself back down.

UNDERHAND LAT PULLDOWN Muscles worked: upper back, traps, biceps, forearms. The Exercise: 1) Throw an exercise band up over a tree branch above your head. 2) Grab both handles with an underhand grip, so your palms are facing towards you. 3) Take a squat stance, brace your abs, stick your butt out, lower the handles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement. 4) Pause, then return the handles up above you. 5) Repeat!

EXERCISE BALL KNEE TUCKS Muscles worked: abs, lower back, core, arms, chest The Exercise 1) Get into a push up position with your feet on an exercise ball. 2) Your body should form a straight line from your feet to your head. 3) Bracing your abs, tuck your knees into your chest as you roll the ball towards you, contracting your abs to do the work. 4) Pause, and then roll the ball back out to the starting position. 5) Cry, because these are tough. 6) Repeat.

REVERSE CRUNCH Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) For support, your arms should be straight and down on the ground on both sides of you. 3) Bracing your abs, raise your feet off the ground (keeping a 90 degree angle in your knee) 4) As you bring your knees in, use your abs to slowly lift your hips off the ground. 5) Hold for a three count, then lower your hips back to the ground and bring your feet back almost down to the ground. 6) To make this more difficult, go with less of a bend in your knees. 7) To make it easier, don’t worry about bringing your feet back down to the ground, just concentrate on raising your hips and then lowering them.

DUMBBELL BICEPS CURL Muscles worked: biceps (duh), forearms The Exercise: 1) Set your feet shoulder width apart, stand straight up, and grab a pair of dumbbells with your palms facing forward. 2) Let your arms hang down by your side. 3) Without swinging your upper arms, and keeping your elbows close by your side, curl the dumbbells up and towards your shoulders as close as you can. 4) Pause, and then lower the weights down back by your sides.

OVERHEAD TRICEPS EXTENSION Muscles worked: triceps (duh) The Exercise: 1) Set your feet shoulder width apart, stand straight up, and grab a dumbbell with both of your hands and hold it straight above your head. 2) Your grip: keeping your hand flat and thumb OUT, cross one hand over the other at a 45 degree angle. See the triangle formed by your thumbs and side of your hand below your index finger? That’s where the bar of the dumbbell goes. 3) Without swinging your upper arms, and keeping your elbows close by your head, lower the weight behind your head until your forearms are at least parallel to the floor. 4) Pause, and then raise the weight back up above your head with force!

SQUAT Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your heels shoulder width apart, toes pointed slightly outward (30 degree angle off of straight, if you’re a numbers person). 2) Abs braced, sit WAY back with your butt as if you were going to sit into a chair. 3) Keep your lower back tight, no rounding. You should feel like you’re sticking out your butt like CRAZY. 4) As you sit down, make sure you are pushing your knees OUTWARD. 5) Drop until the top of your thighs are parallel or lower. 6) Explode back up and bring your butt and hips back forward. Tip: if you’re doing this right, try sitting in a chair, and then standing back up without having to rock or lean forward at all. That’s how you squat!

FRONT LUNGE Muscles worked: quads, hamstrings, glutes (butt) The Exercise: 1) Stand with your feet hip-width apart, toes pointed straight. 2) Abs braced, step straight out with your left leg and lower your body until the top of your left thigh is parallel or lower. 3) Don’t plant your right knee on the ground, keep it just off of it. 4) Keep your upper body upright, and don’t extend your left knee out beyond the toes your left foot. 5) Explode back up using the power in your left leg to return to the start. 6) Step way out with your right foot and repeat! 7) To make this harder, grab dumbbells in your hands, hold them at your sides throughout the whole exercise.

CHOPS Muscles worked: legs, abs, core, chest, shoulders, triceps, back The Exercise: 1) Stand tall with a stance wider than shoulder width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Take a squat position with your butt sticking way back out, bring the weight down between your legs (keeping your arms extended). 4) Use your hips to thrust the weight back forwards. 5) Bring the weight in an arc up in front of you and then above your head. As it gets to the high point above your head, keep your upper arms straight, and lower your forearms so the weight drops behind your head. 6) Raise it back up, then swing your arms back down and between your legs and repeat.

HIP RAISES Muscles worked: abs, lower back, butt, hamstrings The Exercise: 1) Lie on your back with your knees bent and your feet flat on the ground. 2) Place your hands on the ground on either side of you with your palms down. 3) Bracing your abs, raise your butt off the ground so that your torso forms a straight line with your thighs. 4) Squeeze your butt (seriously) at the top of the movement. 5) Hold for a three count, then lower your butt back down to the ground. 6) Repeat. 7) If these get too easy, you can up the challenge by doing weighted hip raises.

ROTATIONAL CHOPS Muscles worked: legs, abs, core, chest, shoulders, arms The Exercise: 1) Stand tall with a stance wider than shoulder width apart. 2) Grab a dumbbell with both hands and hold it in front of you. 3) Step way out to the right, and as you do, bring the weight in a counter-clockwise circle in front of you. 4) Once your right foot is planted, swing the weight as far as you can out to the right. 5) Swing the weight back to your center as you step back in with your right foot. Continuing your momentum, swing the weight in a clockwise circle this time as you step way out to the left. 6) After your foot is planted and the weight has ‘made a circle,’ swing it way out to the left, then bring it back in, and step back in with your left foot to the center.

PUSH UP Muscles worked: chest, triceps, shoulders, upper back The Exercise: 1) Get down on the floor, your hands slightly wider than shoulderwidth apart, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the ground. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. 4) Repeat! 5) If these are too difficult, start on your knees (feet up in the air), and do your push ups from this position, or do incline push ups.

INCLINE PUSH UP Muscles worked: chest, shoulders, triceps The Exercise: 1) Stand in front of a bench, your stairs, some flat platform, and place your hands slightly wider than shoulder-width apart on it, with your entire body in a straight line (from head down to your toes). 2) Bracing your abs, lower your body until your chest is just above the platform you’re using. 3) Explode back up with all of the muscles in your arms, shoulders, and chest. If a bench is too tough, you can do these by leaning forward into a wall instead. The lower the object that you’re leaning on, the tougher the push ups are.

TITANIC STRETCH Muscles worked: back, arms, lower back, shoulders, neck. The Exercise: 1) Stand tall with your feet close together with your back to a pole or something to grab on to. 2) Reaching behind you with both arms, grab the pole and lean forward with the rest of your body. 3) Feel the tension throughout your body as you lean forward (feel free to push your hips forward too). 4) Hold for 3-5 seconds, then come out of the stretch. 5) Repeat.

BACK STRETCH Muscles worked: back, arms, lower back, shoulders The Exercise: 1) Stand tall with your feet close together, standing facing a pole. 2) Grab the pole with both hands. 3) Keeping your feet close to the pole, pull your lower body away from the pole, supporting your weight with your arms. 4) Hold for 3-5 seconds, then return to the starting position.

BALLET STRETCH Muscles worked: back, arms, lower back, shoulders, neck. The Exercise: 1) Stand tall with your feet close together, standing side by side with a pole, with your right side next to it. 2) Grab the pole with your right hand, cross your left foot over your right foot. 3) Raise your left hand high above your head. 4) Keeping your right foot close to the pole, bend your hips out to the side and raise your left arm high above your head 5) You’ll resemble a ballerina doing this. 6) Hold for 3-5 seconds, then repeat facing the other direction.

FULL BODY STRETCH Muscles worked: back, arms, lower back, shoulders, neck. The Exercise: 1) Stand in front of a tree, pole, or railing. 2) Grab the pole with your left hand, and then extend your right foot WAY back (into a back lunge). Push your right heel down to stretch out your right leg, and push your left knee forward to stretch out your left groin. 3) Take your right arm, and stick it on the other side of your left knee, twisting at the torso. 4) Hold the pose for 3-5 seconds. 5) Stand back up, then step back with your left foot, hold the pole with your right arm, and place your left arm on the outside of your right knee.

Renegade

Level 4 Workout

60 second rest between sets.

# 1 2 3 4 5 6

workout 1

1

Workout A

1A 1B 1C 1D 1E 1F 1G 2

1

2

workout 7

3

4

1

2

workout 10

3

4

1

2

3

Side Plank 4 x 60 seconds (alternate sides) Interval Training - 8 sets [60 sec. hard, 60 sec. easy] Notes about the workout go here: workout 2

1

Workout B - 3 Full Circuits Of Each

2

workout 5

3

1

3

1

2

workout 8

3

1

3

1

2

workout 11

3

1

3

1

2

3

Overhead Squats 10 Reps Plyometric Push Up (Push Up / Incline Push Up) 5 Reps

Step Ups with Kickback 10 Reps Body Weight Rows (Bent Over DB Row) 10 Reps DB Lateral Raises 10 Reps Reverse Crunches 10+ Reps Jumping Jacks 20 Reps Interval Training - 8 sets [60 sec. hard, 60 sec. easy] Notes about the workout go here: workout 3

1

Workout C - Each Color = 3 Supersets

1A 1B 1C

Dips (Divebombers / Decline Push Up / Incline Push Up) 10 Reps

2A

Step Up With Knee 10 Reps

2B

Chin Ups (Assisted Chin Up / Lat Pulldown) as many as you can

2C

Exercise Ball Knee Tucks(Reverse Crunch) as many as you can

3A 3B

Overhead Triceps Extension 10 Reps

4

4

Pull Up (Assisted Pull Up / Lat Pulldown) 4 x as many as you can

60 seconds rest after doing all exercises in a superset, then repeat

#

workout 4

3

Box Jump 4 x 8 Straight Leg Deadlift 4 x 8 Overhead Dumbbell Press 4 x 8

Do ALL exercises in a row, then rest 60 seconds and repeat

#

2

Side Lunges 10 Reps Plank 60 sec.

Dumbbell Curl 10 Reps Interval Training - 8 sets [60 sec. hard, 60 sec. easy] Notes about the workout go here:

2

workout 6

2

workout 9

2

workout 12

2

3

4