Level 2 Recruit Workout Sheet
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Transcript of Level 2 Recruit Workout Sheet
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8/12/2019 Level 2 Recruit Workout Sheet
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Recruit Level 2 Workout
BEFORE: Warm Up 10 jumping jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 (incline) push upsAFTER: Stretches 10 titanic stretches, 10 back stretches, 5 ballet stretches each side, 5 full body stretches each side
60 seconds rest between sets. workout 1 workout 3 workout 5 workout 7
1A Prisoner Squats* 3 x 121B Bent Over Dumbbell Row* 3 x 12
2 Step Ups With Knee 3 x 12
3 Overhead Dumbbell Press 3 x 124 Bird Dog 3 x 10 per side
5 Exercise Ball (or reverse) Crunch 3 x 10
6 Interval Training 4 sets [1 min. hard, 3 min easy]Notes about the workout go here:
*Do 1A and 1B as a superset - move straight from 1A to 1B, then rest, then repeat.
60 seconds rest between sets. workout 2 workout 4 workout 6 workout 8
1A Walking Lunge With Kick (Front Lunge)* 3 x 12
1B Push Ups (Incline Push Ups)* 3 x 10
2 Straight Leg Deadlift 3 x 12
3 Lat Pulldown (One-Arm DB row) 3 x 12
4 Hip Raises 3 x 10 per side
5 Plank 3 x 30 sec.
6 Interval Training 4 sets [1 min. hard, 3 min easy]Notes about the workout go here:
