Level 3 Outsider Guide

8/12/2019 Level 3 Outsider Guide

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Welcome to level 3, Outsider!

Congrats on making it past Level 2! Hopefully you had a good time downthere, but now its time to start running with the big dogs!

Please note that you can do either the Outcast or Outsider workout here -theyre the same level. Then, after youre done, you can either graduate tolevel 4 or try the other level 3 routine - its up to you!

The term outsider can often have a negative connotation - not in theNerd Fitness Rebel Army! Were on the outside of conventional wisdomand were dont want to be part of the in-crowd (thats overweight andout of shape).

Once youre ready to get started, well kick things up a notch withthe Level 3 workouts. Well still be doing supersets and intervals like inLevel 2, but we also start to mess with rep ranges and numbers of sets aswell. When you see a lower number of sets, that means you need to belifting heavier weights and focusing on strength.


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This goes for you ladies too - lifting heavier weights wont make you bulky -it will just tighten up your muscles and make you look better! The only wayyoull get bulky is if you start to eat 4000+ calories a day and start takingtons of supplements (and steroids). Trust me.

SUPERSETSIf youre coming here from Level 2, you understand how supersets work.

Youll see exercises listed below like 1A, 1B or 2A, 2B.

This means youll do the exercise listed at 1A, and then move RIGHT into1B without stopping. You can take a 60 second rest after doing the 1Bexercise, and then repeat the superset two more times.

The rest of the exercises are just listed normally, which means youll dothem like previous workouts without supersets: youll do all sets for eachexercise, resting in between sets, before moving onto the next exercise.


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INTERVAL TRAININGIn the missions below, youll see a total number of sets, fast time, and

slow time. So 7 sets of 30 fast/90 slow means youll do 7 total cycles ofsprinting 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, pushyourself on the fast parts but make sure you can nish the routine!

You can either do your intervals on your o days of training, or you cando them after your workout. Dont do Interval training two days in a row,and dont do it more than three times a week. It works your legs likecrazy, and they need time to recover like the rest of your muscles.

For your interval training, you can do it with running, on an exercisebike, elliptical, rowing machine choose your own adventure!


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THE WORKOUTThis will be the similar to Levels 1 and 2, where youll have an A workout

and a B workout. Youll do A on Monday, B on Wednesday, and A againon Friday. Then, the next week will be a ip op (B, then A, then B).Youll notice that there are a few times where exercises are pairedtogether these are supersets, where youll do both exercises in a rowand THEN take your 60 second break.

Notice weve gone from 3 sets of 12 reps (in level 2) down to 3 sets of 10reps for some exercises here. That doesnt mean you dont have to workas hard. That means you need to pick heavier weights/harder exercisesso its a challenge to complete those 10 reps.

On the B workout, weve also moved from 3 sets of 10 to 4 sets of 8.Once again, this doesnt mean you get a break. It means you need to pickup some heavier weights! Really push yourself, concentrate on usinggood form, and you should be getting one heck of a workout.


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Ive designed the di erent workouts in the Rebel Fitness Guide to bescalable for people all ages, sizes, strengths, and levels of experience.

Many exercises on each routine will have less challenging exerciseslisted in parentheses next to them. These lesser exercises will still giveyou a great workout and allow you to nish the whole routine.

If you cant do walking lunges, do regular lunges If you cant do decline push ups, do push ups or incline push ups If you cant do pull ups, do assisted chin ups, negative chin ups,

or lat pulldowns

The increasing levels of the routines are based on experience and yourtolerance for complexity, not strength. Think of the listed repetitions asgoals to shoot for. If you can only do 5 push ups and it asks for 10, thatsokay - 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 di cult byputting dumbbells in your hands while doing them. If you can do therecommended reps easily, its time to up the challenge.


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BEFORE each workout , youre 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 youre 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 yoursore muscles by doing this routine. Hold each stretch for 3 seconds andthen relax: 10 titanic stretches 10 back stretches 5 ballet stretches for each side 5 full body stretches for each side


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LEVEL THREEOUTSIDER WORKOUT A1)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, 60second 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]


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LEVEL THREEOUTSIDER WORKOUT B1)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, thenreturn 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]


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BOX JUMPMuscles worked: quads, calves, hamstrings

The Exercise:1) Stand in front of a bench/box/chair that is approximately 24 incheso the ground.2) Jump up with both feet and land in a squat stance on top of theplatform.3) Land softly, and squat as you land to brace your impact. Land on theballs of your feet rst.4) Stand up after landing, and then step down (dont jump down).5) Repeat!

Box Jump Video

Return to Routine
http://www.youtube.com/watch?v=FVcZ_tXdrbshttp://www.youtube.com/watch?v=FVcZ_tXdrbs


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JUMP SQUATMuscles worked: quads, hamstrings, glutes (butt), calves

The Exercise:1) Stand with your heels shoulder-width apart, toes pointed slightlyoutward.2) Abs braced, glutes(butt) clenched, sit WAY back with your butt as ifyou were going to sit into a chair.3) Keep your lower back tight, no rounding. You should feel like youresticking 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 thenland and go right into the next squat.

Jump Squat Video

Return to Routine
http://www.youtube.com/watch?v=We1xYHGTxQwhttp://www.youtube.com/watch?v=We1xYHGTxQw


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OVERHAND BODY WEIGHT ROWMuscles worked: back, biceps, forearms

The Exercise:1) Grab a bar (thats 3 feet or so o 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 yourtoes.4) Bracing your abs, pull your chest up to the bar forcefully until yourchest touches the bar.5) Make sure you squeeze your shoulder blades together at the top ofthe 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 exerciseeasier.Tip: You can alsodo these on a STURDY kitchen table if you dont have anyother options!

Overhand Body Weight Row VideoReturn to Routine
http://www.youtube.com/watch?v=OYUxXMGVuuUhttp://www.youtube.com/watch?v=Zu3h6Ai9O0Qhttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=Zu3h6Ai9O0Qhttp://www.youtube.com/watch?v=OYUxXMGVuuU


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BENT OVER DUMBBELL ROWMuscles worked: quads, back, biceps, forearms

The Exercise:1) With dumbbells in your hand, bend at your hips and knees, andthen just lower your torso (top half of you) until youre angled about 45degrees in relation to the oor.2) Your lower back should be naturally arched (stick your butt out, andno 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 bladestogether at the top of the movement.5) Dont use your body to assist in the lift, keep everything steadyexcept your arms (and pinching your shoulder blades together at thetop)6) Pause, and then lower them.Bent Over Dumbbell Row Video

Return to Routine
http://www.youtube.com/watch?v=HL7u7lRiGMghttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=HL7u7lRiGMg


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

weight.

Straight Leg Deadlift Video

Return to Workout
http://www.youtube.com/watch?v=15Jv9pBQNbUhttp://www.youtube.com/watch?v=15Jv9pBQNbU


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EXERCISE BALL CRUNCHMuscles worked: abs, lower back, core

The Exercise:1) Lie on an exercise ball, with your knees bent and your feet at onthe ground. Your lower back should be on the ball.2) Place your hands across your chest or next to your head (dont putbehind your neck and tug too much strain.3) Bracing your abs, lean forward from the waist up as high as you cango, and then lower yourself back down onto the ball as far as you can go.4) Repeat!

Exercise Ball Crunch Video

Return to Routine
http://www.youtube.com/watch?v=WlRVFsrD9sUhttp://www.youtube.com/watch?v=WlRVFsrD9sU


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REVERSE CRUNCHMuscles worked: abs, lower back, butt, hamstringsThe Exercise:

1) Lie on your back with your knees bent and your feet at on theground.2) For support, your arms should be straight and down on the groundon both sides of you.3) Bracing your abs, raise your feet o the ground (keeping a 90degree angle in your knee).4) As you bring your knees in, use your abs to slowly lift your hips othe ground.5) Hold for a three count, then lower your hips back to the ground andbring your feet back almost down to the ground.6) To make this more di cult, go with less of a bend in your knees.7) To make it easier, dont worry about bringing your feet back downto the ground, just concentrate on raising your hips and then loweringthem.Reverse Crunch Video

Return to Routine
http://www.youtube.com/watch?v=37XhZDLWtJMhttp://www.youtube.com/watch?v=37XhZDLWtJM


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WALKING PUSH UPMuscles worked: chest, triceps, shoulders

The Exercise:1) Get down on the oor, your hands slightly wider than shoulder-width apart, with your entire body in a straight line (from head down toyour toes).2) Bracing your abs, lower your body until your chest is just above theground.3) Explode back up with all of the muscles in your arms, shoulders, andchest.4) Bring your right hand over to your left hand, and then bring your lefthand out to the left so that youre back in the starting pushup position.5) After another push up, bring your left hand over next to your righthand, and then your right hand way out to the right to the startingposition.

Walking Push Up Video

Return to Routine
http://www.youtube.com/watch?v=e0mrIM9sUqAhttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=e0mrIM9sUqA


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PUSH UPMuscles worked: chest, triceps, shoulders, upper back

The Exercise:1) Get down on the oor, your hands slightly wider than shoulder-width apart, with your entire body in a straight line (from head down toyour toes).2) Bracing your abs, lower your body until your chest is just above theground.3) Explode back up with all of the muscles in your arms, shoulders, andchest.4) Repeat!5) If these are too di cult, start on your knees (feet up in the air), anddo your push ups from this position, or do incline push ups.

Push Up Video

Return to Routine
http://www.youtube.com/watch?v=sjPYdwgUsOshttp://www.youtube.com/watch?v=sjPYdwgUsOs


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INCLINE PUSH UPMuscles worked: chest, shoulders, triceps

The Exercise:1) Stand in front of a bench, your stairs, some at platform, and placeyour hands slightly wider than shoulder-width apart on it, with yourentire body in a straight line (from head down to your toes).2) Bracing your abs, lower your body until your chest is just above theplatform youre using.3) Explode back up with all of the muscles in your arms, shoulders, andchest.

If a bench is too tough, you can do these by leaning forward into a wallinstead. The lower the object that youre leaning on, the tougher thepush ups are.

Incline Push Up Video

Return to Routine
http://www.youtube.com/watch?v=4coDbSYnuh4http://www.youtube.com/watch?v=4coDbSYnuh4


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HIP RAISESMuscles worked: abs, lower back, butt, hamstrings

The Exercise:1) Lie on your back with your knees bent and your feet at on theground.2) Place your hands on the ground on either side of you with yourpalms down.3) Bracing your abs, raise your butt o the ground so that your torsoforms 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 theground.6) Repeat.7) If these get too easy, you can up the challenge by doingweighted hip raises .

Hip Raises Video

Return to Routine
http://www.youtube.com/watch?v=w4Ua5KAM6cQhttp://www.youtube.com/watch?v=gU6w84YfOUkhttp://www.youtube.com/watch?v=gU6w84YfOUkhttp://www.youtube.com/watch?v=w4Ua5KAM6cQ


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SIDE LUNGEMuscles worked: quads, hamstrings, glutes (butt)

The Exercise1) 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 yourbody until the top of your left thigh is parallel to the oor or lower.Think of a clock, if youre facing 12 oclock, youre going to step in the 10:30direction.3) Dont plant your right knee on the ground, keep it just o of it.4) Keep your upper body upright, and dont extend your left knee outbeyond the toes your left foot.5) Explode back up using the power in your left leg to return to thestart.6) Step way out and to the right with your right foot and repeat!

Side Lunge Video

Return to Routine
http://www.youtube.com/watch?v=4N3DLjHlznYhttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=4N3DLjHlznY


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OVERHEAD DUMBBELL PRESSALSO CALLED MILITARY PRESSMuscles worked: shoulders, upper chest, triceps

The Exercise:1) Stand straight with your abs braced, glutes tight, shoulders back andbutt slightly out.2) Hold the dumbbells with your palms facing straight ahead, at theheight of your ears.3) Press the weights forcefully up and bring them together at the topof the movement, where theyll 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.

Dumbell Military Press Video

Return to Workout
http://www.youtube.com/watch?v=WAMG186Rtn4http://www.youtube.com/watch?v=WAMG186Rtn4


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STEP UP WITH KICKBACKMuscles worked: quads, hamstrings, glutes (butt)

The Exercise:1) Stand with your feet side by side, toes pointed straight, in front of astair, box, bench, or chair.2) Keep your upper body upright, step up with your right foot ontothe platform, and then step up with your left foot and bring your left legstraight 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 theleft.4) Step up with your left foot now, and repeat the process by kickingup your right leg.

Step Up With Kickback VideoReturn to Workout
http://www.youtube.com/watch?v=ZPqpO4Cgqiwhttp://www.youtube.com/watch?v=ZPqpO4Cgqiw


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SIDE PLANKMuscles 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 toyour back to your butt to your legs to your feet.4) HOLD!5) Repeat from the other side!

Side Plank Video

Return to Routine
http://www.youtube.com/watch?v=asHRGdmj6Sshttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=asHRGdmj6Ss


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PLANKMuscles worked: abs, lower back, core

The Exercise:1) Lie at 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 toyour back to your butt to your legs to your feet.4) HOLD!

Plank Video

Return to Routine
http://www.youtube.com/watch?v=wy7QOQEZ8Rghttp://www.youtube.com/watch?v=wy7QOQEZ8Rg


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CHIN UPMuscles 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, themore your biceps are used and the less your back is used.2) Hang at arms length, bend your knees and cross your feet behindyou.3) Pull your chest up to the bar forcefully until the top of your chesttouches the bar.4) Make sure you squeeze your shoulder blades together at the top ofthe movement.5) Lower yourself back down.6) If these are too tough, and you have an exercise band or giantelastic band, you can do assisted chin ups or underhand lat pull downs .

7) Your other option is to do negatives: Jump and support yourselfabove the bar, and then slowly lower yourself down. Thats one rep.Chin Up VideoReturn to Routine
http://www.youtube.com/watch?v=TEh6xiEliSMhttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=TEh6xiEliSM


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ASSISTED CHIN UPMuscles 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, themore your biceps are used and the less your back is used.2) Hang at arms length, bend your knees and cross your feet behindyou.3) Use an exercise band or big rubber band, wrapped around the bar atthe top and then around your knees (or feet if its long enough)4) Pull your chest up to the bar forcefully until the top of your chesttouches the bar.5) Make sure you squeeze your shoulder blades together at the top ofthe movement.6) Lower yourself back down.

Assisted Chin Up Video

Return to Routine
http://www.youtube.com/watch?v=Ipk7iJkS7fEhttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=Ipk7iJkS7fE


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UNDERHAND LAT PULLDOWNMuscles 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 facingtowards you.3) Take a squat stance, brace your abs, stick your butt out, lower thehandles from above your head down to your sides, pinching your shoul-der blades together at the bottom of the movement.4) Pause, then return the handles up above you.5) Repeat!

Underhand Lat Pulldown Video

Return to Routine
http://www.youtube.com/watch?v=ZTltYyi1HJIhttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=ZTltYyi1HJI


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EXERCISE BALL KNEE TUCKSMuscles worked: abs, lower back, core, arms, chest

The Exercise1) 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 balltowards 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.

Exercise Ball Knee Tucks Video

Return to Routine
http://www.youtube.com/watch?v=xdbvvq7I51shttp://www.youtube.com/watch?v=xdbvvq7I51s


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REVERSE CRUNCHMuscles worked: abs, lower back, butt, hamstringsThe Exercise:

1) Lie on your back with your knees bent and your feet at on theground.2) For support, your arms should be straight and down on the groundon both sides of you.3) Bracing your abs, raise your feet o the ground (keeping a 90degree angle in your knee).4) As you bring your knees in, use your abs to slowly lift your hips othe ground.5) Hold for a three count, then lower your hips back to the ground andbring your feet back almost down to the ground.6) To make this more di cult, go with less of a bend in your knees.7) To make it easier, dont worry about bringing your feet back downto the ground, just concentrate on raising your hips and then lowering

them.Reverse Crunch Video

Return to Routine
http://www.youtube.com/watch?v=37XhZDLWtJMhttp://www.youtube.com/watch?v=37XhZDLWtJM


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SQUATMuscles worked: quads, hamstrings, glutes (butt)The Exercise:1) Stand with your heels shoulder width apart, toes pointed slightlyoutward (30 degree angle o of straight, if youre a numbers person).2) Abs braced, sit WAY back with your butt as if you were going to sitinto a chair.3) Keep your lower back tight, no rounding. You should feel like youresticking 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 youre doing this right, try sitting in a chair, and then standing back

up without having to rock or lean forward at all. Thats how you squat!

Squat Video

Return to Routine
http://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=2wnrrEuM_Gchttp://www.youtube.com/watch?v=2wnrrEuM_Gc


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FRONT LUNGEMuscles 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 bodyuntil the top of your left thigh is parallel to the ground or lower.3) Dont plant your right knee on the ground, keep it just o of it.4) Keep your upper body upright, and dont extend your left knee outbeyond the toes your left foot.5) Explode back up using the power in your left leg to return to thestart.6) Step way out with your right foot and repeat!7) To make this harder, grab dumbbells in your hands, hold them atyour sides throughout the whole exercise.

Front Lunge Video

Return to Routine
http://www.youtube.com/watch?v=5hSWtDAXZsghttp://www.youtube.com/watch?v=5hSWtDAXZsg


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CHOPSMuscles 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 theweight down between your legs (keeping your arms extended).4) Bring your hips forward with force and use that momentum to pro-pel the weight out and upwards with your arms5) Bring the weight in an arc up in front of you and then above yourhead. As it gets to the high point above your head, keep your upper armsstraight, and lower your forearms so the weight drops behind your head.6) Raise it back up, then swing your arms back down and between yourlegs and repeat.

Chops Video

Return to Routine
http://www.youtube.com/watch?v=op8iIP_79NUhttp://www.youtube.com/watch?v=op8iIP_79NU


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HIP RAISESMuscles worked: abs, lower back, butt, hamstrings

The Exercise:1) Lie on your back with your knees bent and your feet at on theground.2) Place your hands on the ground on either side of you with yourpalms down.3) Bracing your abs, raise your butt o the ground so that your torsoforms 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 theground.6) Repeat.7) If these get too easy, you can up the challenge by doingweighted hip raises .

Hip Raises Video

Return to Routine
http://www.youtube.com/watch?v=w4Ua5KAM6cQhttp://www.youtube.com/watch?v=gU6w84YfOUkhttp://www.youtube.com/watch?v=gU6w84YfOUkhttp://www.youtube.com/watch?v=w4Ua5KAM6cQ


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ROTATIONAL CHOPSMuscles 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 acounter-clockwise circle in front of you.4) Once your right foot is planted, swing the weight as far as you canout to the right.5) Swing the weight back to your center as you step back in with yourright foot. Continuing your momentum, swing the weight in a clockwisecircle this time as you step way out to the left.6) After your foot is planted and the weight has made a circle, swingit way out to the left, then bring it back in, and step back in with your leftfoot to the center.

Rotational Chops Video

Return to Routine
http://www.youtube.com/watch?v=eBplgjDrSvchttp://www.youtube.com/watch?v=eBplgjDrSvc


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PUSH UPMuscles worked: chest, triceps, shoulders, upper back

The Exercise:1) Get down on the oor, your hands slightly wider than shoulder-width apart, with your entire body in a straight line (from head down toyour toes).2) Bracing your abs, lower your body until your chest is just above theground.3) Explode back up with all of the muscles in your arms, shoulders, andchest.4) Repeat!5) If these are too di cult, start on your knees (feet up in the air), anddo your push ups from this position, or do incline push ups.

Push Up Video

Return to Routine
http://www.youtube.com/watch?v=sjPYdwgUsOshttp://www.youtube.com/watch?v=sjPYdwgUsOs


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INCLINE PUSH UPThe Exercise:

1) Stand in front of a bench, your stairs, some at platform, and placeyour hands slightly wider than shoulder-width apart on it, with your en-tire body in a straight line (from head down to your toes).2) Bracing your abs, lower your body until your chest is just above theplatform youre using.3) Explode back up with all of the muscles in your arms, shoulders, andchest.

If a bench is too tough, you can do these by leaning forward into a wall in-stead. The lower the object that youre leaning on, the tougher the pushups are.

Incline Push Up Video

Return to Routine
http://www.youtube.com/watch?v=4coDbSYnuh4http://www.youtube.com/watch?v=4coDbSYnuh4


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TITANIC STRETCHMuscles worked: back, arms, lower back, shoulders, neck

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

Titanic Stretch Video

Return to Routine
http://www.youtube.com/watch?v=uvuldwU4Xschttp://www.youtube.com/watch?v=uvuldwU4Xsc


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BACK STRETCHMuscles 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 fromthe pole, supporting your weight with your arms.4) Hold for 3-5 seconds, then return to the starting position.

Back Stretch Video

Return to Routine
http://www.youtube.com/watch?v=xuqRy11ah1ghttp://www.youtube.com/watch?v=xuqRy11ah1g


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BALLET STRETCHMuscles worked: back, arms, lower back, shoulders, neck

The Exercise:1) Stand tall with your feet close together, standing side by side with apole, with your right side next to it.2) Grab the pole with your right hand, cross your left foot over yourright foot.3) Raise your left hand high above your head.4) Keeping your right foot close to the pole, bend your hips out to theside and raise your left arm high above your head.5) Youll resemble a ballerina doing this.6) Hold for 3-5 seconds, then repeat facing the other direction.

Ballet Stretch VideoReturn to Routine
http://www.youtube.com/watch?v=HmZs1yeJKQAhttp://www.youtube.com/watch?v=HmZs1yeJKQA


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FULL BODY STRETCHMuscles 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 footWAY back (into a back lunge). Push your right heel down to stretch outyour right leg, and push your left knee forward to stretch out your leftgroin.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 withyour right arm, and place your left arm on the outside of your right knee.

Full Body Stretch VideoReturn to Routine
http://www.youtube.com/watch?v=j13_FDcsXx4http://www.youtube.com/watch?v=j13_FDcsXx4

Documents

Level 3 Outsider Guide