We Coach You through a 90-Day Fitness and Nutrition Program!
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
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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)______________