Rebel

60 seconds rest between sets.

Level 4 Workout
workout 1 workout 4 workout 7 workout 10

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

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1 2 3 4 5 6

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

Step Up With Kickback 4 x 8 Bodyweight Row (Bent over DB Row) 4 x 8

Exercise Ball Crunches (Reverse crunches) 4 x 10+

Interval Training 8 sets [30 sec. hard, 90 sec. easy] Notes about the workout go here:
Do ALL exercises in a row, then rest 60 seconds and repeat. workout 2 workout 5 workout 8 workout 11

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

Workout B - 3 Full Circuits Of Each

Lunges 10 reps Overhead Dumbbell Press 10 reps Box Jumps 10 reps
Chin Up (Assisted Chin Up/Lat Pull Down) as many as you can

One Legged Push Up (Incline Push Up) 10 reps Exercise Ball Knee Tucks 10+ reps Jumping Jacks 20 reps Interval Training 8 sets [30 sec. hard, 90 sec. easy] Notes about the workout go here:
60 seconds rest between supersets. workout 3 workout 6 workout 9 workout 12

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1A 1B 1C 2A 2B 2C 3A 3B
4

Workout C - Each Color = 3 Supersets

Straight Leg Deadlift 10 reps
Plyometric Push Ups (Push Up / Incline Push up) 5 reps

Plank 60 sec. Step Up With Knee 10 reps

Pull Up (Assisted Pull Up / Lat Pull Down 3 x as many as you can

Reverse Crunch as many as you can Dumbbell Curl 10 reps Overhead Triceps Extension 10 reps Interval Training 8 sets [30 sec. hard, 90 sec. easy] Notes about the workout go here: