LEVEL-3

 

 

 

 

 

 

What is a Level-3 Workout and Who Is It For?

Welcome to the Level-3 Workouts!

Level-3 workouts are designed for active individuals seeking an intense training program! Before attempting Level-3 make sure that it is the proper level for you by checking Level-1 and Level-2.  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. Jog for 30 minutes to and from the Parcourse (15 minutes to Parcourse before training, 15 minutes after training).
  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. Perform each exercise in the circuit of your choice for 45. After completing all exercises in the circuit actively recover (moving arms and legs while resting) for 15 seconds. Cardio is suggested, modify if too intense.
  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 3 is a vigorous 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

 

 

 

 

 

Monster Walk

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

 

 

 

 

In and Out

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 Alternate Arm Movement With Leg

 

 

 

 

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!

 

 

 

 

 

Side Lunges

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!

 

 

 

 

 

Hot Lava

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

 

 

 

 

 

Rotating Jumping Jacks

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 45-Seconds

Perform Each Exercise in Circuit

After Each Circuit Actively Recover for 15-Seconds

Perform Each Circuit Three Times in Total

*Disregard Audio for Video Examples

PUSH

 

 

 

 

Push Up Shuffle

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= Always Keep Your Back Straight!

 

 

 

 

 

 

 

High Bar Tricep Dips

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

Pull

 

 

 

 

 

 

 

Underhand Row

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

 

 

 

 

 

 

 

 

Chin Ups

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

Legs

 

 

 

 

Bulgarian Split RDL's

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= Keep knees over ankle

 

 

 

 

Squat Jumps

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!

 

 

 

 

Plank Shifts

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

Cardio 

*45 Seconds Each Exercise Suggested

 

 

 

Rotating Jumping Jacks

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

 

 

Line Sprints

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

 

 

 

Side Hops

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 45-Seconds

Perform Each Exercise in Circuit

After Each Circuit Actively Recover for 15-Seconds

Perform Each Circuit Three Times

*Disregard Audio for Video Examples

PUSH

 

 

 

 

Skullcrushers

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

 

 

 

 

 

 

 

Mix Grip Pull 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

 

 

 

 

Bulgarian Split RDL's

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

 

 

 

 

Single Leg Bunny Hop Circles

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= Slightly Bend Knee on Landing to Avoid Knee Injuries

Core

 

 

 

 

Hanging Knee Raises

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

 

 

 

 

Hanging Side Knee Raises

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

Cardio

*45 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!

 

 

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!

 

 

 

 

Centered High Knees

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

CIRCUIT 3

Repeat Exercise for 45-Seconds

Perform Each Exercise in Circuit

After Each Circuit Actively Recover for 15-Seconds

Perform Each Circuit Three Times in Total

*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 Jumps

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

Pull

 

 

 

 

 

 

 

Mixed Grip Pull 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

 

 

 

 

 

In and Out Box Jumps

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

 

 

 

 

Explosive Jumps

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= Squat Down Slowly Then Explode Up While Jumping

Core

 

 

 

Bear Rotations

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

 

 

 

Hanging Leg Raises

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

Cardio

*45 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!

 

 

 

 

Flutter Feet Jump Squat

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

 

 

 

 

 

Slide Slicers

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 2