Workout One

Printable Version of Workout
Click on the PDF to download to your phone or to print and record your results manually.  

Snap Shot of Workout

Click on the above link, press and hold image to save to your camera roll. This will serve as a visual reminder on how to perform the exercises during your workout.

Remember that tracking your progress is KEY to a successful transformation. Please make sure to print this workout, or download it to your phone in order to track your results.
 
You can click here to watch a short clip on how to copy & paste the short version of the workout on to your phone, tablet, or computer to keep track of YPB electronically. 

YPB Workout Bike and Dumbbells 1 

Full Body 
Date: ___/___/_____

Please click on any exercise listed below to watch a short video clip on how to perform that movement. 

1. Warm-up: (3-minute jog, 5 push-ups, 5 body weight squats, 5 sit-ups)

 

2. How long does it take to do half of a mile on the bike? (Resistance______, Time_______)

 

3. How many Full Squats with Dumbbells can you do in 1 minute? (Weight_______) Reps__________

 

4. How long does it take to do half of a mile on the bike? (Resistance______, Time_______

 

5. How many Dumbbell Rows can you complete in 1 minute? (Weight_______) Reps________

 

6. How many Incline Chest Presses can you complete in 1 minute? (Weight_______) Reps________

 

7.. How long does it take to do half of a mile on the bike? (Resistance______, Time_______)

 

8. How many Shoulder Presses can you complete in 1 minute? (Weight_______) Reps_________

 

9. How many Tricep Kick Backs can you complete in 1 minute? (Weight_______) Reps_________

 

10. How many Bicep Curls can you complete in 1 minute? (Weight_______) Reps_________

 

11. How long does it take to do half of a mile on the bike? (Resistance______, Time_______)

12. How many Floor Sit Ups or Crunches can you complete in 1 minute? Reps_________

 

13. Stretching:

A. Quad Stretch 1 Minute (30 seconds each leg)

B. Back Stretch 1 Minute

C. Chest Stretch 1 Minute

D. Hamstring Stretch 1 Minute (30 seconds each leg)

 

Total Workout Time____________ Total Calories Burned (optional) ______________

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