We Coach You through a 90-Day Fitness and Nutrition Program!
Workout Thirteen, Twenty-Nine & Forty-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 Thirteen that will be completed during all three phases, also labeled workout 29 & 45. 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 13, 29, 45
Workout 13
1. Warm up:
2. 2 miles- Elevation: Speed: Time:
3. DB Squat w/ Shoulder Press- Weight: Reps:
4. Sit-Ups- Weight: Reps:
5. Renegade Rows- Weight: Reps:
6. Leg Lifts- Weight: Reps:
7. Bench Press with Chest Fly- Weight: Reps:
8. Side Bends- Weight: Reps Side 1: Reps Side 2:
9. Split Squats with Side Laterals- Weight: Reps Side 1: Reps Side 2:
10. DB Russian Twists- Weight: Reps:
11. Skull Crushers w/ Legs Elevated- Weight: Reps:
12. Bicep Curls in Squat Position- Weight: Reps:
13. Stretching
Workout 29
1. Warm up:
2. 2 miles- Elevation: Speed: Time:
3. DB Squat w/ Shoulder Press- Weight: Reps:
4. Sit-Ups- Weight: Reps:
5. Renegade Rows- Weight: Reps:
6. Leg Lifts- Weight: Reps:
7. Bench Press with Chest Fly- Weight: Reps:
8. Side Bends- Weight: Reps Side 1: Reps Side 2:
9. Split Squats with Side Laterals- Weight: Reps Side 1: Reps Side 2:
10. DB Russian Twists- Weight: Reps:
11. Skull Crushers w/ Legs Elevated- Weight: Reps:
12. Bicep Curls in Squat Position- Weight: Reps:
13. Stretching
Workout 45
1. Warm up:
2. 2 miles- Elevation: Speed: Time:
3. DB Squat w/ Shoulder Press- Weight: Reps:
4. Sit-Ups- Weight: Reps:
5. Renegade Rows- Weight: Reps:
6. Leg Lifts- Weight: Reps:
7. Bench Press with Chest Fly- Weight: Reps:
8. Side Bends- Weight: Reps Side 1: Reps Side 2:
9. Split Squats with Side Laterals- Weight: Reps Side 1: Reps Side 2:
10. DB Russian Twists- Weight: Reps:
11. Skull Crushers w/ Legs Elevated- Weight: Reps:
12. Bicep Curls in Squat Position- Weight: Reps:
13. Stretching