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Welcome to level 3, Outcast!

Congrats on making it past Levels 1 and 2! Hopefully you had a good timedown 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 beenshunned by society. Well, in our army it just refers to the guys and girlswho have started to break away from the pack and become unique. Wewelcome outcasts!

Once you’re ready to get started, we start to kick things up a notch withthe Level 3 workouts. We’ll 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 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.

SUPERSETSIf 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 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 that are listed with a normal number means

you’ll do all sets for each exercise, resting in between sets, beforemoving onto the next exercise.

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INTERVAL TRAININGIn 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 do6 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, pushyourselfonthefastpartsbutmakesureyoucannishtheroutine!

Youcaneitherdoyourintervalsonyourodaysoftraining,oryoucando 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 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 you’ll have an A workout

and a B workout. You’ll do A on Monday, B on Wednesday, and A againonFriday.Then,thenextweekwillbeaipop(B,thenA,thenB).You’ll notice that there are a few times where exercises are pairedtogether – these are supersets, where you’ll do both exercises in a rowand THEN take your 60 second break.

Noticewe’vegonefrom3setsof12reps(inlevel2)downto3setsof10 reps here. That doesn’t mean you don’t have to work as hard. Thatmeans you need to pick heavier weights/harder exercises so it’s achallenge 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 usinggood form, and you should be getting one heck of a workout.

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I’vedesignedthedierentworkoutsintheRebelFitnessGuidetobescalable 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 giveyouagreatworkoutandallowyoutonishthewholeroutine.

• Ifyoucan’tdowalkinglunges,doregularlunges• Ifyoucan’tdodeclinepushups,dopushupsorinclinepushups • Ifyoucan’tdochinups,doassistedchinups,negativechinups,

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, that’sokay - 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,andanyoftheirvariationscanallbemademoredicultbyputtingdumbbells in your hands while doing them. If you can do therecommended reps easily, it’s time to up the challenge.

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BEFORE EACH WORKOUT, you’re going to warm up:• 20jumpingjacks• 10bodyweight squats• 10lunges• 1setof15repsofchops• 1setof5hip raises• 1setof10repsofrotational chops (5outtoeachside)• 1setof8push 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 weigh t t raini ng a nd/o r in terv als, you’re goingto stretch out your sore muscles by doing this routine. Hold each for 3seconds for each rep, then relax:• 10titanic stretches• 10back stretches• 5ballet stretches for each side• 5 full body stretches for each side.

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LEVEL THREEOUTCAST WORKOUT A

1) Overhead Squats  – 3 sets of 10, 60 second rest.

2) Decline Push Ups (Push Ups / Incline Push Ups)–3setsof8,60 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, 60second rest, return to 4A

5) Intervals – 4 min warm-up, 6 circuits of [60 sec. hard / 120 sec. easy]

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LEVEL THREEOUTCAST WORKOUT B1) Straight Leg Deadlift –4setsof8,60secondrests.

2) Body Weight Row (orBent Over Dumbbell Row)–4setsof8,60second rests.

SUPERSET (4 total sets)• 3A)Walking Lunge with kick–setsof8,gorightto3B• 3B)Side Plank–setsof40seconds(alternatesides-set1leftside, set2rightside,set3leftside,set4rightside),60secondrest,then

repeat 3A

SUPERSET (4 total sets)

• 4A) Overhead Dumbbell Press–setsof8,gorightto4B• 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]

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OVERHEAD SQUATMuscles worked: quads,hamstrings,glutes(butt)

The Exercise:1) Standwithyourheelsshoulderwidthapart,toespointedslightlyoutward,andyourhandsraisedhighaboveyourheadinjubilation(orlikeyou’regettingrobbedatgunpoint-whicheveranalogyworksbest).2) Absbraced,glutes(butt)clenched,sitWAYbackwithyourbuttasifyou were going to sit into a chair.3) Keepyourlowerbacktight,norounding.Youshouldfeellikeyou’resticking out your butt like CRAZY.4) Asyousitdown,makesureyouarepushingyourkneesOUTWARD.5) Dropuntilthetopofyourthighsareparallelorlower.6) Explodebackupandbringyourbuttandhipsbackforward.7) Ifthisistooeasy,carrydumbbellsinyourhandsaboveyourhead.

Overhead Squat Video

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DECLINE PUSH UPMuscles worked: chest, shoulders, triceps

The Exercise:1) Lyingontheoorwithyourhandsslightlywiderthanshoulder-width apart, place your feet up on a bench, stair, platform, with your entirebodyinastraightline(fromtoestohead).2) Bracingyourabs,loweryourbodyuntilyourchestisjustabovetheground.3) Explodebackupwithallofthemusclesinyourarms,shoulders,andchest.4) Thehigheryouputyourfeet,themoreemphasisisplacedonyourshoulders and triceps.

Decline Push Up Video

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

The Exercise:1) Getdownontheoor,yourhandsslightlywiderthanshoulder-widthapart,withyourentirebodyinastraightline(fromheaddowntoyourtoes).2) Bracingyourabs,loweryourbodyuntilyourchestisjustabovetheground.3) Explodebackupwithallofthemusclesinyourarms,shoulders,andchest.4) Repeat!5) Ifthesearetoodicult,startonyourknees(feetupintheair),anddo your push ups from this position, or do incline push ups instead.

Push Up Video

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INCLINE PUSH UPMuscles worked: chest, triceps, shoulders

The Exercise:1) Standinfrontofabench,yourstairs,someatplatform,andplaceyour hands slightly wider than shoulder-width apart on it, with your entirebodyinastraightline(fromheaddowntoyourtoes).2) Bracingyourabs,loweryourbodyuntilyourchestisjustabovetheplatform you’re using.3) Explodebackupwithallofthemusclesinyourarms,shoulders,andchest.

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

Incline Push Up Video

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STEP UP WITH EXTERNALROTATIONMuscles worked: quads,hamstrings,glutes(butt)The Exercise:1) Standwithyourfeetsidebyside,toespointedstraight,infrontofastair, box, bench, or chair.2) Keepyourupperbodyupright,stepupwithyourleftfootontotheplatform, and then step up with your right foot, and as you bring it upthroughwithaknee,swingyourrightkneeandlegoutwide(inaclockwisecircle)beforesteppingbackdowntotheground.3) Bringyourleftfootbackdowntothegroundtomeetupwiththeleft.4) Stepupwithyourrightfootnow,andrepeattheprocessbybringingyour left knee up, around, and out before stepping back down.

Step Up With External Rotation Video

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PLANKMuscles worked: abs, lower back, core

The Exercise:1) Lieatonyourstomachontheground/grass/mat.2) Getuponyourelbowsandyourtoes,andbraceyourabs.3) Yourbodyshouldformacompletelystraightline,fromyourheadtoyour back to your butt to your legs to your feet.4) HOLD!

Plank Video

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CHIN UPMuscles worked: back, biceps, forearms

The Exercise:1) Grababarwithanunderhandgrip(palmsfacingtowardsyou),slightly narrower than shoulder-width apart. The narrower the grip, themore your biceps are used and the less your back is used.2) Hangatarmslength,bendyourkneesandcrossyourfeetbehindyou.3) Pullyourchestuptothebarforcefullyuntilthetopofyourchesttouches the bar.4) Makesureyousqueezeyourshoulderbladestogetheratthetopofthe movement.5) Loweryourselfbackdown.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. That’s one rep.

Chin Up VideoReturn to Routine

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ASSISTED CHIN UPMuscles worked: back, biceps, forearms

The Exercise:1) Grababarwithanunderhandgrip(palmsfacingtowardsyou),slightly narrower than shoulder-width apart. The narrower the grip, themore your biceps are used and the less your back is used.2) Hangatarmslength,bendyourkneesandcrossyourfeetbehindyou.3) Useanexercisebandorbigrubberband,wrappedaroundthebaratthetopandthenaroundyourknees(orfeetifit’slongenough)4) Pullyourchestuptothebarforcefullyuntilthetopofyourchesttouches the bar.5) Makesureyousqueezeyourshoulderbladestogetheratthetopofthe movement.6) Loweryourselfbackdown.

Assisted Chin Up Video

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UNDERHAND LAT PULLDOWNMuscles worked: upper back, traps, biceps, forearms.

The Exercise:1) Throwanexercisebandupoveratreebranchaboveyourhead.2) Youcanalsohookitoverthecornerofadoor(you’llhavetokneelfortherubberbandstohaveenoughtension).2) Grabbothhandleswithanunderhandgrip,soyourpalmsarefacingtowards you.3) Takeasquatstance,braceyourabs,stickyourbuttout,lowerthehandles from above your head down to your sides, pinching your shoulder blades together at the bottom of the movement.4) Pause,thenreturnthehandlesupaboveyou.5) Repeat!

Underhand Lat Pulldown Video

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EXERCISE BALL CRUNCHMuscles worked: abs, lower back, core

The Exercise:1) Lieonanexerciseballwithyourkneesbentandyourfeetatontheground. Your lower back should be on the ball.2) Placeyourhandsacrossyourchestornexttoyourhead(don’tputbehind your neck and tug – too much strain.3) Bracingyourabs,leanforwardfromthewaistupashighasyoucango, and then lower yourself back down onto the ball as far as you can go.4) Repeat!

Exercise Ball Crunch Video

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REVERSE CRUNCHMuscles worked: abs, lower back, butt, hamstrings

The Exercise:1) Lieonbackwithyourkneesbentandyourfeetatontheground.2) Forsupport,yourarmsshouldbestraightanddownonthegroundon both sides of you.3) Bracingyourabs,raiseyourfeetotheground(keepinga90degreeangleinyourknee)4) Asyoubringyourkneesin,useyourabstoslowlyliftyourhipsothe ground.5) Holdforathreecount,thenloweryourhipsbacktothegroundandbring your feet back almost down to the ground.6) Tomakethismoredicult,gowithlessofabendinyourknees.7) Tomakeiteasier,don’tworryaboutbringingyourfeetbackdownto the ground, just concentrate on raising your hips and then lowering

them.Reverse Crunch Video

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STRAIGHT LEG DEADLIFTMuscles worked: abs, lower back, butt, hamstringsThe Exercise:1) Standupwithyourchestout,haveaslightbendinyourknees,braceyour abs, and stick your butt out.2) Grabdumbbellsandholdthemineachhandwithyourpalmsfacingyou and the weights hanging down on top of your thighs.3) Withoutbendingyourkneesanymoreorrollingyourback,lowertheweights down your thigh, over your knees, and down your shins.

4) Remember,nobendingyourlegsorbendingyourback.It’sokaytostick your butt back as you drop down.5) Youshouldfeelthisinyourhamstrings(backofyourlegs).6) Onceyou’vestretchedasfardownasyoucango,standbackupslowly.7) Ifholdingdumbbellsistootough,justworkonstretchingwithout

weight.

Straight Leg Deadlift Video

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OVERHAND BODY WEIGHT ROWMuscles worked: back, biceps, forearms

The Exercise:1) Grababar(that’s3feetorsootheground)withanoverhandgrip(palmsfacingawayfromyou),slightlywiderthanshoulderwidthapart.2) Hangatarm’slength,withyourshouldersunderneathyourhands.3) Keepyourbodyinaperfectlystraightline,fromyourheadtoyourtoes.4) Bracingyourabs,pullyourchestuptothebarforcefullyuntilyourchest touches the bar.5) Makesureyousqueezeyourshoulderbladestogetheratthetopofthe movement. Lower yourself back down.6) Thehigherthebar,theeasiertheexercise.7) TrybendingyourkneessoyourfeetareFLATtomaketheexerciseeasier.

Tip: You can also do these on a STURDY kitchen table if you don’t have anyother options!

Overhand Body Weight Row VideoReturn to Workout

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

The Exercise:1) Withdumbbellsinyourhand,bendatyourhipsandknees,andthenjustloweryourtorso(tophalfofyou)untilyou’reangledabout45degreesinrelationtotheoor.2) Yourlowerbackshouldbenaturallyarched(stickyourbuttout,andnoroundingyourback!)3) Letyourarmshangstraightdown,yourpalmsfacingbehindyou.4) Bracingyourabsandsqueezingyourglutes(butt),raisethedumbbells straight up to your sides, pinching your shoulder blades

together at the top of the movement.5) Don’tuseyourbodytoassistinthelift,keepeverythingsteadyexceptyourarms(andpinchingyourshoulderbladestogetheratthetop)

6) Pause,andthenlowerthem.Bent Over Dumbbell Row Video

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WALKING LUNGE WITH KICKMuscles worked:quads,hamstrings,glutes(butt)

The Exercise:1) Standwithyourfeethip-widthapart,toespointedstraight,andyourarmsraisedaboveyourheadinjubilation(feelfreetoyellWEEEE!)2) Absbraced,stepstraightoutwithyourleftlegandloweryourbodyuntil the top of your left thigh is parallel or lower.3) Don’tplantyourrightkneeontheground,keepitjustoofit.4) Keepyourupperbodyupright,anddon’textendyourleftkneeoutbeyond the toes your left foot.5) ExplodeforwardupwithyourRIGHTleg,andasyoubringyourbodyup to where the left foot is planted, kick yourself in the butt with thatfoot.6) Afterkickingyourownbutt,don’tputyourrightfootbackontheground, instead stepping right out with it to continue the exercise.

Walking Lunge With Kick Video

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SIDE PLANKMuscles worked: abs, lower back, core

The Exercise:1) Lieonyoursideontheground/mat.2) Getupononeelbowandthesideofoneofyourfeet.3) Yourbodyshouldformacompletelystraightline,fromyourheadtoyour back to your butt to your legs to your feet.4) HOLD!5) Repeatfromtheotherside.

Side Plank Video

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

The Exercise:1) Standstraightwithyourabsbraced,glutestight,shouldersbackandbutt slightly out.2) Holdthedumbbellswithyourpalmsfacingstraightahead,attheheight of your ears.3) Presstheweightsforcefullyupandbringthemtogetheratthetopof the movement, where they’ll almost touch.4) Returnthemtothestartingposition.5) Trynottosquirmorusetherestofyourbodytopushtheweightup,instead concentrating on just using your shoulders and arms.

Military Press Video

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REVERSE CRUNCHMuscles worked: abs, lower back, butt, hamstrings

The Exercise:1) Lieonbackwithyourkneesbentandyourfeetatontheground.2) Forsupport,yourarmsshouldbestraightanddownonthegroundon both sides of you.3) Bracingyourabs,raiseyourfeetotheground(keepinga90degreeangleinyourknee)4) Asyoubringyourkneesin,useyourabstoslowlyliftyourhipsothe ground.5) Holdforathreecount,thenloweryourhipsbacktothegroundandbring your feet back almost down to the ground.6) Tomakethismoredicult,gowithlessofabendinyourknees.7) Tomakeiteasier,don’tworryaboutbringingyourfeetbackdownto the ground, just concentrate on raising your hips and then lowering

them.Reverse Crunch Video

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SQUAT

Muscles worked: quads,hamstrings,glutes(butt)The Exercise:1) Standwithyourheelsshoulder-widthapart,toespointedslightlyoutward(30degreeangleoofstraight,ifyou’reanumbersperson).2) Absbraced,sitWAYbackwithyourbuttasifyouweregoingtositinto a chair.3) Keepyourlowerbacktight,norounding.Youshouldfeellikeyou’resticking out your butt like CRAZY.4) Asyousitdown,makesureyouarepushingyourkneesOUTWARD.5) Dropuntilthetopofyourthighsareparalleltotheooror lower .6) Explodebackupandbringyourbuttandhipsbackforward.

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!

Squat Video

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

The Exercise:1) Standwithyourfeethip-widthapart,toespointedstraight.2) Absbraced,stepstraightoutwithyourleftlegandloweryourbodyuntil the top of your left thigh is parallel or lower.3) Don’tplantyourrightkneeontheground;keepitjustoofit.4) Keepyourupperbodyupright,anddon’textendyourleftkneeoutbeyond the toes your left foot.5) Explodebackupusingthepowerinyourleftlegtoreturntothestart.6) Stepwayoutwithyourrightfootandrepeat!7)Tomakethisharder,grabdumbbellsinyourhands,holdthematyour sides throughout the whole exercise.

Front Lunge Video

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CHOPSMuscles worked: legs, abs, core, chest, shoulders, triceps, back

The Exercise:1) Standtallwithastancewiderthanshoulder-widthapart.2) Grabadumbbellwithbothhandsandholditinfrontofyou.3) Takeasquatpositionwithyourbuttstickingwaybackout,bringtheweightdownbetweenyourlegs(keepingyourarmsextended).4) Useyourhipstothrusttheweightbackforwards.5) Bringtheweightinanarcupinfrontofyouandthenaboveyourhead. 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) Raiseitbackup,thenswingyourarmsbackdownandbetweenyourlegs and repeat.

Chops Video

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

The Exercise:1) Lieonyourbackwithyourkneesbentandyourfeetatontheground.2) Placeyourhandsonthegroundoneithersideofyouwithyourpalms down.3) Bracingyourabs,raiseyourbuttothegroundsothatyourtorsoforms a straight line with your thighs.4) Squeezeyourbutt(seriously)atthetopofthemovement.5) Holdforathreecount,thenloweryourbuttbackdowntotheground.6) Repeat.7) Ifthesegettooeasy,youcanupthechallengebydoingweighted hip raises.

Hip Raises Video

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ROTATIONAL CHOPSMuscles worked: legs, abs, core, chest, shoulders, arms

The Exercise:1) Standtallwithastancewiderthanshoulder-widthapart.2) Grabadumbbellwithbothhandsandholditinfrontofyou.3) Stepwayouttotheright,andasyoudo,bringtheweightinacounter-clockwise circle in front of you.4) Onceyourrightfootisplanted,swingtheweightasfarasyoucanout to the right.5) Swingtheweightbacktoyourcenterasyoustepbackinwithyourright foot. Continuing your momentum, swing the weight in a clockwisecircle this time as you step way out to the left.6) Afteryourfootisplantedandtheweighthas‘madeacircle,’swingit way out to the left, then bring it back in, and step back in with your leftfoot to the center.

Rotational Chops Video

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

The Exercise:1) Getdownontheoor,yourhandsslightlywiderthanshoulder-widthapart,withyourentirebodyinastraightline(fromheaddowntoyourtoes).2) Bracingyourabs,loweryourbodyuntilyourchestisjustabovetheground.3) Explodebackupwithallofthemusclesinyourarms,shoulders,andchest.4) Repeat!5) Ifthesearetoodicult,startonyourknees(feetupintheair),anddo your push ups from this position, or do incline push ups.

Push Up Video

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INCLINE PUSH UPMuscles worked: chest, triceps, shoulders

The Exercise:1) Standinfrontofabench,yourstairs,someatplatform,andplaceyour hands slightly wider than shoulder-width apart on it, with your entirebodyinastraightline(fromheaddowntoyourtoes).2) Bracingyourabs,loweryourbodyuntilyourchestisjustabovetheplatform you’re using.3) Explodebackupwithallofthemusclesinyourarms,shoulders,andchest.

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

Incline Push Up

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

The Exercise:1) Standtallwithyourfeetclosetogetherwithyourbacktoasturdypole or something to grab on to.2) Reachingbehindyouwithbotharms,grabthepoleandleanforwardwith the rest of your body.3) Feelthetensionthroughoutyourbodyasyouleanforward(feelfreetopushyourhipsforwardtoo).4) Holdfor3-5seconds,thencomeoutofthestretch.5) Repeat.

Titanic Stretch Video

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BACK STRETCHMuscles worked: back, arms, lower back, shoulders

The Exercise:1) Standtallwithyourfeetclosetogether,standingfacingapole.2) Grabthepolewithbothhands.3) Keepingyourfeetclosetothepole,pullyourlowerbodyawayfrom

the pole, supporting your weight with your arms.4) Holdfor3-5seconds,thenreturntothestartingposition.

Back Stretch Video

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7/30/2019 Level 3 Outcast Guide

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37

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

The Exercise:1) Standtallwithyourfeetclosetogether,standingsidebysidewithapole, with your right side next to it.2) Grabthepolewithyourrighthand,crossyourleftfootoveryourright foot.3) Raiseyourlefthandhighaboveyourhead.

4) Keepingyourrightfootclosetothepole,bendyourhipsouttotheside and raise your left arm high above your head5) You’llresembleaballerinadoingthis.6) Holdfor3-5seconds,thenrepeatfacingtheotherdirection.

Ballet Stretch Video

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7/30/2019 Level 3 Outcast Guide

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FULL BODY STRETCHMuscles worked: back, arms, lower back, shoulders, neck

The Exercise:1) Standinfrontofatree,pole,orrailing.2) Grabthepolewithyourlefthand,andthenextendyourrightfootWAYback(intoabacklunge).Pushyourrightheeldowntostretchoutyour right leg, and push your left knee forward to stretch out your leftgroin.

3) Takeyourrightarm,andplaceitontheothersideofyourleftknee,twisting at the torso.4) Holdtheposefor3-5seconds.5) Standbackup,thenstepbackwithyourleftfoot,holdthepolewithyour right arm, and place your left arm on the outside of your right knee.

Full Body Stretch Video

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