LEVEL-2

 

 

 

 

 

 

What is a Level-2 Workout and Who Is It For?

Welcome to the Level-2 Workouts!

Level-2 are for individuals who participate in exercise occasionally. Before attempting Level-2 make sure that it is the proper level for you by checking Level-1 and Level-3.  Be sure to stay hydrated and focus on performing each exercise with proper form within each work period. Remember to be slow and controlled with your movements! Below are some easy steps to make your own 3 WINS Fitness Agenda!

  1. 30 minute walk/jog to and from Parcourse in 5, 10, or 15 min intervals (15 minutes to Parcourse before training, 15 minutes back after training). Work towards jogging for the whole 30 minutes!
  2. Perform each Warmup, alternating sides after 30 seconds. Completing every exercise in the Warmup category.
  3. Choose one of the 3 different circuits (Circuit 1, Circuit 2, Circuit 3).
  4. Repeat each exercise in the circuit of your choice for 30 seconds. After completing each exercise, actively recover (moving arms and legs while resting) for 30 seconds. Cardio section is suggested, modify intensity if needed.
  5. After Circuit training Cool Down! You will be holding each stretch for 30 seconds. Remember to take big breaths while stretching!
  6. After Cool Down you are finished training for the day!

Level 2 is a moderate intensity full body program that will challenge you with timed intervals. Know your limit, take longer rest if you need, and let’s Get Active!

WARMUP

30-Seconds Each Side (Left and Right) If Applicable

*Disregard Audio for Video Examples

 

 

 

 

 

Pec Stretch

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Clock Taps

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 


Boxing Drill

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Lat Stretch

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

Jumping Jabs

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

3 WINS TRAINER TIP= Rotate your punch inward as you punch

 

 

 

 

 

 

 

 

 

Glute Stretch

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

 

Toy Soldiers

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

Open/Close Gates

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

Backwards Kangaroo

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

Inchworm

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

CIRCUIT 1

Repeat Exercise for 30-Seconds

Perform Each Exercise in Circuit

After Each Circuit Actively Recover for 30-Seconds

Perform Each Circuit Three Times

*Disregard Audio for Video Examples

PUSH

 

 

 

 

 

 

 

High Bar Tricep Dip

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

 

 

 

 

 

 

 

Low Bar Push Up

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

Pull

 

 

 

 

 

 

 

Pull Up

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

 

 

 

 

 

 

 

 

Underhand Rows

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

Legs

 

 

 

 

 

 

 

Curtsy Lunges

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

3 WINS TRAINER TIP= Keep knees over ankle

 

 

 

 

Box Jumps

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Core

 

 

 

Flutter Kicks

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

Plank Shifts

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Cardio 

*30 Seconds Each Exercise Suggested

 

 

 

Line Sprints

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Centered High Knees

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

Mountain Climbers Jumping Jacks

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

CIRCUIT 2

Repeat Exercise for 30-Seconds

Perform Each Exercise in Circuit

After Each Circuit Actively Recover for 30-Seconds

Perform Each Circuit Three Times

*Disregard Audio for Video Examples

PUSH

 

 

 

 

Skull Crushers

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Plank Taps

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Pull

 

 

 

 

 

 

 

Chin Ups

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

 

 

 

 

 

 

 

Overhand Row

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

 

Legs

 

 

 

 

Curtsy Climb

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Squat Jump Rotations

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Core

 

 

 

 

Mountain Climbers

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Knee Tucks

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Cardio

*30 Seconds Each Exercise Suggested

 

 

 

Jumping Jack Rotations

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

High Knee Climb

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Carioca

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

3 WINS TRAINER TIP= Lift the opposite knee depending on the direction you're heading

CIRCUIT 3

Repeat Exercise for 30-Seconds

Perform Each Exercise in Circuit

After Each Circuit Actively Recover for 30-Seconds

Perform Each Circuit Three Times

*Disregard Audio for Video Examples

PUSH

 

 

 

 

 

 

 

Assisted Dips

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

 

 

 

Push Up Shifts

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Pull

 

 

 

 

 

 

 

Underhand Rows

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

 

 

 

 

 

 

 

Overhand Row

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

Legs

 

 

 

 

 

Side to Side Ladder Jumps

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Ladder Jump Taps

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Core

 

 

 

Bear Rotations

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

3 WINS TRAINER TIP= Avoid lifting hips

 

 

 

Walking Mountain Climbers

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Cardio

*30 Seconds Each Exercise Suggested

 

 

 

 

Running High Knees

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

Hot Lava

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

Side Lunge with Hand Taps

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

COOL DOWN

30-Second Hold for Each Stretch

Switch Sides (Left or Right) if Applicable After 30-Seconds

*Disregard Audio for Video Examples

 

 

 

 

 

Lat Stretch

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

Pec Stretch

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 


Center Reach

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Glute Stretch

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

Quadricep Stretch

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

 

 

Leg Reach

Press the replay button (symbol in the left corner of the video) at the end of the video to rewatch exercise!

 

 

 

 

 

 

 

 

 

Hinge Stretch

(Hover Your Mouse Over the Slides and Click the Arrows to View Start and End Positions!)

Level 1

Level 3