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Workout Seventeen

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 Elliptical and Dumbbells 17 

Full Body 
Date: ___/___/_____

1. Warm-up 5 minutes Total (3-minutes on the Elliptical, 20 Full Body Weight Squats and 10 Sit-ups)
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2. How much distance can you cover on the Elliptical in reverse stride in 6 minutes (typically we rotate our legs as  we’re moving forward, for this exercise you will be rotating your legs as if you’re moving backwards)?  Resistance _________, Distance_________   
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3. How much time does it take you to do 50 Sumo Squat? (Weight_______) Time__________ 
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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 much distance can you cover on the Elliptical in reverse stride in 6 minutes (typically we rotate our legs as  we’re moving forward, for this exercise you will be rotating your legs as if you’re moving backwards)?  Resistance _________, Distance_________ 
 
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
 
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Total Workout Time____________ Total Calories Burned______________

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