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