Workout Twenty-Two

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 Bike and Dumbbells 22      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 (1 Minute Alternating Standing Front Kicks, 1 minute Jumping Jacks, 1 Minute Body Weight Squats, 30 seconds Push-ups, 30 seconds Sit-ups or Crunches)
     

  2. How long will it take you to complete 65 Dumbbells Squats?  Weight_______, Time________
     

  3. How long will it take you to complete 65 Dumbbells Bent-Over Rows?  Weight_______, Time________
     

  4. How long will it take you to complete 65 Flat Dumbbell Bench Presses?  Weight_______, Time________
     

  5. How long will it take you to complete 65 Shoulder Presses?  Weight_______, Time________
     

  6. How long will it take you to complete 65 Triceps Kickbacks, both arms at the same time?  Weight_______, Time________
     

  7. How long will it take you to complete 65 Biceps Curls?  Weight_______, Time ________
     

  8. How long will it take you to complete 65 Leg Lifts?  Weight, Time________
     

  9. How long will it take you to complete 3 miles at  low to medium resistance? Resistance________ Time________
     

  10. Stretching

      a. 1 Minute Downward Facing Dog Stretch

      b. 1 Minute High Cobra Position (low back stretch)

      c. 1 Minute Seated Legs straight in front of you and together…reach out and touch your toes

      d. 2 minutes Stretch any tight muscles otherwise rotate through upper body stretches


Total Workout Time (Optional)____________ Total Calories Burned (Optional)______________

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