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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 3 Upper Body
Please click on any exercise listed below to watch a short video clip on how to perform that movement.
1. Warm-up: (3-minute jog, 8 Push-ups, 10 Full Body Weight Squats and 10 Sit-ups)
2. How fast can you complete 3 miles? Resistance_________, Time__________
3. How many Dumbbell Rows (WIDE ARMs) can you complete in 1 minute? (Dumbbell Weight_____) Reps________
4. How many Single Dumbbell Rows can you complete in 2 min. (1 min. each arm)? (Dumbbell Weight____) Reps___
5. How many Dumbbell Pullovers can you complete in 1 minute? (Dumbbell Weight_______) Reps________________
6. How many Incline Dumbbell Flys can you complete in 1 minute? (Dumbbell Weight_______) Reps_____________
7. How many Dumbbell Side Laterals can you complete in 1 minute? (Dumbbell Weight_______) Reps____________
8. How many Seated Dumbbell French Presses can you complete in 1 minute? (Dumbbell Weight_______) Reps_____
9. How many Incline Bicep Curls can you complete in 1 minute? (Dumbbell Weight_______) Reps________________
10. How many Boxer Sit Ups can you complete in 1 minute? Reps___________________
a. Back Stretch 1 minute
b. Chest Stretch 1 Minute
c. Shoulder Stretch 1 Minute
d. Triceps Stretch 1 Minute
e. Various Leg Stretches for 1 minute total
Total Workout Time____________ Total Calories Burned (optional)______________
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