Workout Fourteen

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 14

Lower Body

Date: ___/___/_____

1. Warm-up 5-10 Minutes on the treadmill walking quickly, jogging or running.

2. 30 second sprint or fast walk on the treadmill. How far did you get? Distance ________

3. How many alternating Dumbbell Reverse Lunges with a Front Kick can you do in 1 minute? Alternate legs while doing this movement. Weight _______ Reps _________

4. 30 second sprint or fast walk on the treadmill. How far did you get? Distance ________

5. How many Wide Legged Squats with an Upright Row can you do in 1 minute? Weight __________ Reps __________

Note: Squat deep trying to touch the dumbbells to the ground, then, on the way up perform an upright row to complete     the movement.

6. How many Stiff-Legged Dead Lifts with a Biceps Curl can you do in 1 minute? Weight _______ Reps _______

    Note: make sure you do a full dead lift before starting the biceps curl.

7. 30 second sprint or fast walk on the treadmill. How far did you get? Distance ________

8. How many Dumbbell Overhead Alternating Side Squats can you do in 1 minute? Weight ________ Reps ________

9. Hold a Right-Side Bridge for 1 minute. Result _______ (write yes if you complete and write the time when you broke the position).

10. Hold a Left-Side Bridge for 1 minute. Result _______ (write yes if you complete and write the time when you broke the position).

11. Hold Plank position for 1 minute. Result _______ (write yes if you complete and write the time if you broke the position).

12. Stretching
a. 1 Minute Lower Back stretch - pull legs into chest while on your back
b. Seated Wide Leg Stretch; reach forward and touch toes 1 minute
c. Chest Stretch 1 Minute Each Arm
d. 1 minute Seated Butterfly Inner Thigh Stretch


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

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