Workout Eleven

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 Treadmill and Dumbbells 11 Lower Body
Date: ___/___/_____

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


 

  1. Warm-up (Jog/walk/run for 3-8 minutes on the Treadmill and 20 Squats and 20 Lunges)
     

  2. How long will it take you to complete 1 mile on the treadmill?  Put your incline in the middle.  If your treadmill has 10 incline levels you should set it at 5, or if your treadmill has 15 incline levels it should be set at 7.5.  You may run or walk.  Incline Level__________, Speed__________, Time____________.
     

  3. How long will it take you to complete 65 Dumbbell Stiff Leg Dead Lift?  Weight_______, Time________
     

  4. How long will it take you to complete 65 Dumbbell Plie Squats?  Weight_______, Time_______
     

  5. How long will it take you to complete 60 Dumbbell Split Squats (30 Reps each Leg)?  Weight_____Time______
     

  6. How long will it take you to complete 65 Toe Crunches? Time________
     

  7. Stretching
    a. 1 Minute Side Lying Quad Stretch Right Leg
    b. 1 Minute Side Lying Quad Stretch Left Leg
    c. 1 Minute Side Lying Cross Body Hip Stretch (reverse to face the other way for 1 Minute)
    d. 1 Minute Lying on your back Hamstring Stretch. Repeat for 1 minute with the other leg.


    Total Workout Time (Optional)____________ Total Calories Burned (Optional)_____________
    _

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