Renegade

60 second 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
Box Jump 4 x 8 Straight Leg Deadlift 4 x 8 Overhead Dumbbell Press 4 x 8
Pull Up (Assisted Pull Up / Lat Pulldown) 4 x as many as you can

Side Plank 4 x 60 seconds (alternate sides) Interval Training - 8 sets [60 sec. hard, 60 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

Workout B - 3 Full Circuits Of Each

1A Overhead Squats 10 Reps 1B Plyometric Push Up (Push Up / Incline Push Up) 5 Reps 1C Step Ups with Kickback 10 Reps 1D Body Weight Rows (Bent Over DB Row) 10 Reps 1E DB Lateral Raises 10 Reps 1F Reverse Crunches 10+ Reps 1G Jumping Jacks 20 Reps 2 Interval Training - 8 sets [60 sec. hard, 60 sec. easy] Notes about the workout go here:
60 seconds rest after doing all exercises in a superset, then repeat

workout 3

workout 6

workout 9

workout 12

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

Workout C - Each Color = 3 Supersets

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

Plank 60 sec. Step Up With Knee 10 Reps

Chin Ups (Assisted Chin Up / Lat Pulldown) as many as you can Exercise Ball Knee Tucks(Reverse Crunch) as many as you can

Dumbbell Curl 10 Reps

3B Overhead Triceps Extension 10 Reps 4 Interval Training - 8 sets [60 sec. hard, 60 sec. easy] Notes about the workout go here: