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We Coach You through a 90-Day Fitness and Nutrition Program!
Workout Seventeen
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 17
Full Body
Date: ___/___/_____
Please click on any exercise listed below to watch a short video clip on how to perform that movement.
1. Warm-up 5 minutes Total (3-minute jog, 20 Full Body Weight Squats and 10 Sit-ups)
2. How fast can you burn 20 calories at high resistance? Resistance __________ Time_________
3. How much time does it take you to do 50 Sumo Squats? (Weight_______) Time__________
4. How much time does it take you to do 50 Alternating Lunges? (Weight_______) Time__________
5. Quad Stretch 1 Minute Alternate Legs ________________ (Write “Yes” for Completed)
6. How fast can you burn 20 calories at high resistance? Resistance __________ Time_________
7. How much time does it take you to do 50 Straight Leg Dead Lifts? (Weight_______) Time__________
8. Hamstring Stretch Alternate Legs 1 minute______________ (Write “Yes” for Completed)
9. How much time does it take you to do 50 Standing Calf Raises? (Weight_______) Time__________
10. How long does it take you to do 50 Floor Leg Lifts? (No Weights) Time__________
11. Stretching:
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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