Workout Fifteen

Please click on any exercise listed below to watch a short video clip on how to perform that movement. 
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 15 

Upper Body

Date: ___/___/_____

1. Warm-up 2-8-minute jog on the treadmill, 15 push-ups, 15 Squats and 15 Sit-ups.

2. How long will it take you to complete 2 miles on the highest elevation of the treadmill? Speed ______ Time ______

3. Complete this circuit:
Record your time at the end. Pick a pair of dumbbells that you can use throughout the entire circuit.
a) 10 Push-ups
b) 30 Dumbbell Bent over Rows
c) 10 Push-ups
d) 30 Dumbbell Chest Press
e) 10 Push-ups
f) 30 Dumbbell Shoulder Presses
g) 10 Push-ups
h) 20 Dumbbell Triceps Kickbacks
i) 10 Push-ups
Weight Used_________ Time __________

4. Use Treadmill to Hang from and stretch back for 1 minute (Stretching).
Complete this circuit:
Record your time at the end. Pick a pair of dumbbells that you can use throughout the entire circuit.
a. 10 Sit-ups
b. 30 Supermans (lower back movements)
c. 10 Sit-ups
d. 30 Dumbbell Pullovers
e. 10 Sit-ups
f. 30 Dumbbell Side Laterals
g. 10 Sit-ups
h. 30 Dumbbell French Curls (behind the head drops)
i. 10 Sit-ups
Weight Used_________ Time __________

5. 1 Minute Reverse hang from the treadmill (stretching).

6. How long will it take you to complete 60 wide angled biceps curls? Weight______ Time_________

7. 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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