HPW9 Notes

Workout Nine, Twenty-One, Thirty-Three

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 9, 21, 33

Workout 9

1. Warm up:

2. How many times can you complete this circuit before you burn 70 calories? Rounds:

20 Lunge Skips (10 Each Leg)
40 Toe Taps
6 Burpees
12 Shoulder Taps

3a. 30 DB Rows- Weight:

3b. 30 Chest Flys- Weight:

3c. 30 DB Front Raises- Weight: Time (a-c):

4. How many times can you complete the circuit before you burn 50 calories? Rounds:

5a. 30 French Curls- Weight:

5b. 30 Reverse Palm Bicep Curls- Weight:

5c. 30 DB Russian Twists- Weight: Time (a-c):

6. How many times can you complete the circuit before you burn 30 calories? Rounds:

7a. 15 DB Rows- Weight:

7b. 15 Chest Flys- Weight:

7c. 15 DB Front Raises- Weight:

7d. 15 French Curls- Weight:

7e. 15 Reverse Palm Bicep Curls- Weight:

7f. 15 DB Russian Twists- Weight: Time (a-f):

8. Stretching

Total Workout Time-

Workout 21

1. Warm up:

2. How many times can you complete this circuit before you burn 70 calories? Rounds:

20 Lunge Skips (10 Each Leg)
40 Toe Taps
6 Burpees
12 Shoulder Taps

3a. 30 DB Rows- Weight:

3b. 30 Chest Flys- Weight:

3c. 30 DB Front Raises- Weight: Time (a-c):

4. How many times can you complete the circuit before you burn 50 calories? Rounds:

5a. 30 French Curls- Weight:

5b. 30 Reverse Palm Bicep Curls- Weight:

5c. 30 DB Russian Twists- Weight: Time (a-c):

6. How many times can you complete the circuit before you burn 30 calories? Rounds:

7a. 15 DB Rows- Weight:

7b. 15 Chest Flys- Weight:

7c. 15 DB Front Raises- Weight:

7d. 15 French Curls- Weight:

7e. 15 Reverse Palm Bicep Curls- Weight:

7f. 15 DB Russian Twists- Weight: Time (a-f):

8. Stretching

Total Workout Time-

Workout 33

1. Warm up:

2. How many times can you complete this circuit before you burn 70 calories? Rounds:

20 Lunge Skips (10 Each Leg)
40 Toe Taps
6 Burpees
12 Shoulder Taps

3a. 30 DB Rows- Weight:

3b. 30 Chest Flys- Weight:

3c. 30 DB Front Raises- Weight: Time (a-c):

4. How many times can you complete the circuit before you burn 50 calories? Rounds:

5a. 30 French Curls- Weight:

5b. 30 Reverse Palm Bicep Curls- Weight:

5c. 30 DB Russian Twists- Weight: Time (a-c):

6. How many times can you complete the circuit before you burn 30 calories? Rounds:

7a. 15 DB Rows- Weight:

7b. 15 Chest Flys- Weight:

7c. 15 DB Front Raises- Weight:

7d. 15 French Curls- Weight:

7e. 15 Reverse Palm Bicep Curls- Weight:

7f. 15 DB Russian Twists- Weight: Time (a-f):

8. Stretching

Total Workout Time-