We Coach You through a 90-Day Fitness and Nutrition Program!
Workout One, Thirteen & Twenty-Five
Please copy and paste this into your notes and utilize this template to keep track of YPB electronically if you choose to forgo printing out the long version of the workout.
Below is Workout One that will be completed during all three phases, also labeled workout 13 & 25. Having this all in one spot will help you when you go back to record and can see what you need to do to beat YPB from the previous phase.
Workout 1, 13, 25
Workout 1
1. Warm up:
2. .50 bike- Resistance: Time:
3. Squats- Weight: Reps:
4. .50 bike- Resistance: Time:
5. Row- Weight: Reps:
6. Chest Press- Weight: Reps:
7. .50 bike- Resistance: Time:
8. Shoulder Press- Weight: Reps:
9. Tricep Kickbacks- Weight: Reps:
10. Bicep Curls- Weight: Reps:
11. .50 bike- Resistance: Time:
12. Sit-ups/crunches- reps:
Total Workout Time:
Workout 13
1. Warm up:
2. .50 bike- Resistance: Time:
3. Squats- Weight: Reps:
4. .50 bike- Resistance: Time:
5. Row- Weight: Reps:
6. Chest Press- Weight: Reps:
7. .50 bike- Resistance: Time:
8. Shoulder Press- Weight: Reps:
9. Tricep Kickbacks- Weight: Reps:
10. Bicep Curls- Weight: Reps:
11. .50 bike- Resistance: Time:
12. Sit-ups/crunches- reps:
Total Workout Time:
Workout 25
1. Warm up:
2. .50 bike- Resistance: Time:
3. Squats- Weight: Reps:
4. .50 bike- Resistance: Time:
5. Row- Weight: Reps:
6. Chest Press- Weight: Reps:
7. .50 bike- Resistance: Time:
8. Shoulder Press- Weight: Reps:
9. Tricep Kickbacks- Weight: Reps:
10. Bicep Curls- Weight: Reps:
11. .50 bike- Resistance: Time:
12. Sit-ups/crunches- reps:
Total Workout Time: