We Coach You through a 90-Day Fitness and Nutrition Program!
Workout Twenty-Eight
Printable Version of Workout
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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.
At Home - Workout 28 Lower Body
Date: ___/___/_____
Please click on any exercise listed below to watch a short video clip on how to perform that movement.
1. Warm-up: (20 High-Knees, 5 Push-ups, 5 Body Weight Squats and 5 Sit-ups)
2. How many times can you complete this circuit in 5 minutes? Rounds_________
3. How much time does it take you to do 30 Squats? (Dumbbell Weight_______) Time________________
4. How many times can you complete this circuit in 4 minutes? Rounds_________
5. How long does it take to complete 30 Dumbbell Rows? (Dumbbell Weight_______) Time________________
6. How much time does it take to complete 30 Incline Chest Presses? (Dumbbell Weight_______) Time___________
7. How many times can you complete this circuit in 3 minutes? Rounds_________
8. How much time does it take to do 30 Dumbbell Shoulder Presses? (Dumbbell Weight_______) Time_______
9. How much time does it take to do 30 Dumbbell Triceps Kick Backs? (Dumbbell Weight_______) Time_____
10. How much time does it take to do 30 Dumbbell Bicep Curls? (Dumbbell Weight_______) Time_____
11. How many times can you complete this circuit in 2 minutes? Rounds_________
12. How much time does it take to do 30 Floor Sit-ups or Crunches? (No Weights) Time___________________
13. Stretching:
a. Quad Stretch 1 Minute (30 seconds each leg)
b. Back Stretch 1 Minute
c. Chest Stretch 1 Minute
d. Hamstring Stretch 1 Minute (30 seconds each leg)
Total Workout Time____________ Total Calories Burned (optional)______________