Workout Thirteen

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 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 (50 Shoulder Circles forward, 50 Front Kicks, 50 running in place butt kickers, 50 Jumping Jacks and jog or walk on the treadmill for 2-5 minutes)

2. How long will it take you to complete 2 miles on the treadmill? Speed _______ Elevation _______ Time ________

3. How many Dumbbell Squats with Shoulder Presses can you do in 1 minute? Weight __________ Reps ____________

4. How many Sit-ups can you do in 2 minutes? Weight _________ Reps ____________

5. How many Renegade Rows can you do in 1 minute? Do a Push-up then row your right arm then row the left arm, that counts as one rep. Weight __________ Reps __________

6. How many Leg Lifts can you do in 2 minutes? Reps ___________

7. How many Alternating Bench Press with Chest Flys can you do in 2 minutes? Do a press then a dumbbell chest fly, that counts as one rep. Weight __________ Reps __________

8. How many Side Bends with dumbbells can you do in 1 minute? Repeat on the other side. Side One; (Weight ______ Reps ______) Side Two; (Weight_________ Reps________)

9. How many Dumbbell Split Squats with Side Laterals can you do in 2 minutes (1 minute each side)? Left Side; (Weight ______ Reps ______) Right Side; (Weight_______ Reps _______)

10. How many dumbbell Russian Twists can you do in 2 minutes? Weight_________ Reps _________

11. How many Skull Crushers with Legs Elevated 8 - 12 inches off the ground can you do in 2 minutes?

Weight _______ Reps _______

12. How many Biceps Curls in a Squat Position can you do in 2 minutes? Weight ___________Reps ___________

13. Stretching
a. Perform a 15 second hold on all muscle groups.
b. Spend 1 minute extra on any muscles that feel tight.


Total Workout Time (Optional)____________ Total Calories Burned (Optional)______________

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