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. How much time, total, does it take you to complete 40 reps of each exercise? Time:

  • Step-ups

  • Single Leg Knee Drives

  • Mountain Climbers

3. Squats- Weight: Reps:

4. How much time, total, does it take you to complete 30 reps of each exercise? Time:

5. Row- Weight: Reps:

6. Chest Press- Weight: Reps:

7. How much time, total, does it take you to complete 20 reps of each exercise? Time:

8. Shoulder Press- Weight: Reps:

9. Tricep Kickbacks- Weight: Reps:

10. Bicep Curls- Weight: Reps:

11. How much time, total, does it take you to complete 10 reps of each exercise? Time:

12. Sit-ups/crunches- reps:

Total Workout Time:

Workout 13

1. Warm up: 

2. How much time, total, does it take you to complete 40 reps of each exercise? Time:

  • Step-ups

  • Single Leg Knee Drives

  • Mountain Climbers

3. Squats- Weight: Reps:

4. How much time, total, does it take you to complete 30 reps of each exercise? Time:

5. Row- Weight: Reps:

6. Chest Press- Weight: Reps:

7. How much time, total, does it take you to complete 20 reps of each exercise? Time:

8. Shoulder Press- Weight: Reps:

9. Tricep Kickbacks- Weight: Reps:

10. Bicep Curls- Weight: Reps:

11. How much time, total, does it take you to complete 10 reps of each exercise? Time:

12. Sit-ups/crunches- reps:

Total Workout Time:

Workout 25

1. Warm up: 

2. How much time, total, does it take you to complete 40 reps of each exercise? Time:

  • Step-ups

  • Single Leg Knee Drives

  • Mountain Climbers

3. Squats- Weight: Reps:

4. How much time, total, does it take you to complete 30 reps of each exercise? Time:

5. Row- Weight: Reps:

6. Chest Press- Weight: Reps:

7. How much time, total, does it take you to complete 20 reps of each exercise? Time:

8. Shoulder Press- Weight: Reps:

9. Tricep Kickbacks- Weight: Reps:

10. Bicep Curls- Weight: Reps:

11. How much time, total, does it take you to complete 10 reps of each exercise? Time:

12. Sit-ups/crunches- reps:

Total Workout Time:

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