We Coach You through a 90-Day Fitness and Nutrition Program!
Workout Fourteen, Thirty & Forty-Six
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 Fourteen that will be completed during all three phases, also labeled workout 30& 46. 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 14, 30, 46
Workout 14
1. Warm up:
2. 30 Second Sprint/Fast Walk- Distance:
3. DB Reverse Lunge w/ Front Kick- Weight: Reps:
4. 30 Second Sprint/Fast Walk- Distance:
5. Wide Leg Squats w/ Upright Row- Weight: Reps:
6. Stiff Leg Dead Lifts w/ Bicep Curls- Weight: Reps:
7. 30 Second Sprint/Fast Walk- Distance:
8. Overhead Alternating Side Squats- Weight: Reps:
9. Right Side Bridge- Result:
10. Left Side Bridge- Result:
11. Plank- Result:
12. Stretching
Workout 30
1. Warm up:
2. 30 Second Sprint/Fast Walk- Distance:
3. DB Reverse Lunge w/ Front Kick- Weight: Reps:
4. 30 Second Sprint/Fast Walk- Distance:
5. Wide Leg Squats w/ Upright Row- Weight: Reps:
6. Stiff Leg Dead Lifts w/ Bicep Curls- Weight: Reps:
7. 30 Second Sprint/Fast Walk- Distance:
8. Overhead Alternating Side Squats- Weight: Reps:
9. Right Side Bridge- Result:
10. Left Side Bridge- Result:
11. Plank- Result:
12. Stretching
Workout 46
1. Warm up:
2. 30 Second Sprint/Fast Walk- Distance:
3. DB Reverse Lunge w/ Front Kick- Weight: Reps:
4. 30 Second Sprint/Fast Walk- Distance:
5. Wide Leg Squats w/ Upright Row- Weight: Reps:
6. Stiff Leg Dead Lifts w/ Bicep Curls- Weight: Reps:
7. 30 Second Sprint/Fast Walk- Distance:
8. Overhead Alternating Side Squats- Weight: Reps:
9. Right Side Bridge- Result:
10. Left Side Bridge- Result:
11. Plank- Result:
12. Stretching