Workout Seven, Nineteen, Thirty-One

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, 

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 7, 19, 31

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Workout 7

1. Warm up: 

2. Burn 40 Calories- Resistance: Time:

3a. 60 Side Squats- Weight:

3b. 60 Single DB Rows- Weight:

3c. 60 Inclinde DB Presses- Weight: Time (a-c):

4. Burn 40 Calories- Resistance: Time:

5a. 60 Palms Facing Shoulder Press- Weight:

5b. 30 Bench Dips- Weight

5c. 60 Wall Biceps Curls- Weight: Time (a-c):

6. Burn 40 Calories- Resistance: Time:

7a. 60 Side Bends- Weight:

7b. 60 Crunches- Weight:

7c. 60 Leg Lifts- Time (a-c):

8. Stretching

Total Workout Time-

​

Workout 19

1. Warm up: 

2. Burn 40 Calories- Resistance: Time:

3a. 60 Side Squats- Weight:

3b. 60 Single DB Rows- Weight:

3c. 60 Inclinde DB Presses- Weight: Time (a-c):

4. Burn 40 Calories- Resistance: Time:

5a. 60 Palms Facing Shoulder Press- Weight:

5b. 30 Bench Dips- Weight

5c. 60 Wall Biceps Curls- Weight: Time (a-c):

6. Burn 40 Calories- Resistance: Time:

7a. 60 Side Bends- Weight:

7b. 60 Crunches- Weight:

7c. 60 Leg Lifts- Time (a-c):

8. Stretching

Total Workout Time-

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Workout 31

1. Warm up: 

2. Burn 40 Calories- Resistance: Time:

3a. 60 Side Squats- Weight:

3b. 60 Single DB Rows- Weight:

3c. 60 Inclinde DB Presses- Weight: Time (a-c):

4. Burn 40 Calories- Resistance: Time:

5a. 60 Palms Facing Shoulder Press- Weight:

5b. 30 Bench Dips- Weight

5c. 60 Wall Biceps Curls- Weight: Time (a-c):

6. Burn 40 Calories- Resistance: Time:

7a. 60 Side Bends- Weight:

7b. 60 Crunches- Weight:

7c. 60 Leg Lifts- Time (a-c):

8. Stretching

Total Workout Time-