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Level 4 Renegade Workout Sheet PDF

This document summarizes a Level 4 Renegade workout that includes 4 different workouts (A, B, C) to be completed over 12 sessions. Each workout involves 3-8 exercises done for a set number of repetitions, with 60 seconds of rest between sets and workouts consisting of interval training. Stretches are recommended before and after.

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NatashaIwashkiw
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163 views1 page

Level 4 Renegade Workout Sheet PDF

This document summarizes a Level 4 Renegade workout that includes 4 different workouts (A, B, C) to be completed over 12 sessions. Each workout involves 3-8 exercises done for a set number of repetitions, with 60 seconds of rest between sets and workouts consisting of interval training. Stretches are recommended before and after.

Uploaded by

NatashaIwashkiw
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Renegade Level 4 Workout

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

60 second rest between sets. workout 1 workout 4 workout 7 workout 10


# Workout A 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
1 Box Jump 4 x 8
2 Straight Leg Deadlift 4 x 8
3 Overhead Dumbbell Press 4 x 8
4 Pull Up (Assisted Pull Up / Lat Pulldown) 4 x as many as you can
5 Side Plank 4 x 60 seconds (alternate sides)
6 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 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
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
# Workout C - Each Color = 3 Supersets 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
1A Side Lunges 10 Reps
1B Dips (Divebombers / Decline Push Up / Incline Push Up) 10 Reps
1C Plank 60 sec.
2A Step Up With Knee 10 Reps
2B Chin Ups (Assisted Chin Up / Lat Pulldown) as many as you can

2C Exercise Ball Knee Tucks(Reverse Crunch) as many as you can

3A 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:

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