SBWP13 | YPB

Workout Thirteen

Printable Version of Workout

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YPB Workout Bike and Dumbbells 13

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) ______________