Bonus Workout One

Please click on any exercise listed below to watch a short video clip on how to perform that movement. 
Printable Version of Workout
Click on the PDF to download to your phone or to print and record your results manually.  

Snap Shot of Workout

Click on the above link, press and hold image to save to your camera roll. This will serve as a visual reminder on how to perform the exercises during your workout.

Remember that tracking your progress is KEY to a successful transformation. Please make sure to print this workout, or download it to your phone in order to track your results.
 
You can click here to watch a short clip on how to copy & paste the short version of the workout on to your phone, tablet, or computer to keep track of YPB electronically. 

YPB Bonus Workout One

Upper Body
Date: ___/___/_____

  1. Warm-up (10 Jumping Jacks, 6 Push-ups, 10 Crunches, 20 Jumping Jacks, 8 Push-ups, 15 Crunches, 30 Jumping Jacks, 10 Push-ups, 30 Crunches)
     

  2. How long will it take you to complete (quadruped core exercise) 65 Bird Dogs (30 each side)? Time __
     

  3. 1 Minute Sprint or fast as possible walk on the Treadmill.  How far did you get? Distance___________ 
     

  4. How long does it take you to complete 65 Dumbbell Incline Chest Flys? Weight _______ Time _______
     

  5. 1 Minute Sprint or fast as possible walk on the Treadmill.  How far did you get? Distance ___________
     

  6. How long will it take you to complete 65 Upright Rows? Weight _________Time ____________
     

  7. 1 Minute Sprint or fast as possible walk on the Treadmill.  How far did you get? Distance ___________
     

  8. How long will it take you to complete 40 Bench Dips? Time _________
     

  9. 1 Minute Sprint or fast as possible walk on the Treadmill.  How far did you get? Distance ___________
     

  10. How long will it take you to complete 65 Hammer Curls? Weight __________ Time _________
     

  11. How long will it take you to complete 65 Bicycle Abs? Time _____________
     

  12. 1 Minute Sprint or fast as possible walk on the Treadmill. How far did you get? Distance ___________
     

  13. Stretching
    a. 1 Minute Right Side Shoulder Stretch
    b. 1 Minute Left Side Shoulder Stretch
    c. 1 Minute Triceps Stretch Right Arm
    d. 1 Minute Triceps Stretch Left Arm
    e.1 Minute Stretch any muscle that needs it


    Total Workout Time (Optional)____________ Total Calories Burned (Optional)______________

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