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Printable Version of Workout
Click on the PDF to download to your phone or to print and record your results manually.
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 Bike and Dumbbells 14 Lower Body
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, 20 Full Body Weight Squats and 10 Sit-ups)
2. How fast can you complete 1 mile at medium resistance? Resistance_____ Time________
3. How many Sumo Squat with Dumbbells can you complete in 1 minute? (Dumbbell Weight_______) Reps________
4. How many Alternating Lunges can you complete in 1 minute? (Dumbbell Weight_______) Reps________________
5. Quad Stretch 1 minute alternate legs ________________ (Write “Yes” for Completed)
6. How fast can you complete 1 mile at medium resistance? Resistance_____ Time________
7. How many Straight Leg Dead Lifts can you complete in 1 minute? (Dumbbell Weight_______) Reps_____________
8. Hamstring Stretch Alternate Legs 1 minute (Write “Yes” for Completed) ______
9. How many Standing Calf Raises can you complete in 1 minute? (Dumbbell Weight_______) Reps_______________
10. How many Floor Leg Lifts can you complete in 1 minute? (No Weights) Reps___________________
a. Butterfly Stretch 1 Minute (30 seconds each leg)
b. Seated Wide Leg Stretch 1 Minute
c. Calf Stretch 1 Minute
Total Workout Time____________ Total Calories Burned (optional)______________
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