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Workout Thirty-One

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 31    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 (jog, walk or run 3-7 minutes and 10 Squats, 10 Push-ups, 10 Bench Dips, 10 Leg Lifts)
 

2. How long will it take you to burn 40 Calories on the Bike at medium resistance? Resistance________ Time_________
 

3. Complete the Mini-Circuit (Keep your timer running until the end of the mini-circuit which is 3 exercises)

       a. Do 60 Side Stepping Squats, 30 Each Leg (Weight_______) Don’t record your time…move to the next segment.

       b. Do 60 Single Dumbbell Rows, 30 Each Arm  (Weight_______) Don’t record your time…move to the next segment

       c. Do 60 Incline Dumbbell Presses (Weight_______, Time________) Mark the total mini-circuit time. Time_________
 

4. How long will it take you to burn 40 Calories on the Bike at medium resistance? Resistance________ Time_________

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5. Complete the Mini-Circuit (Keep your timer running until the end of the mini-circuit which is 3 exercises)

       a. Do 60 Palms Facing you Shoulder Presses,  (Weight_______) Don’t record your time…move to the next segment.

       b. Do 30 Bench Dips (Weight_______) Don’t record your time…move to the next segment.

       c. Do 60 Biceps Wall Isolated Dumbbell Curls (Weight_______, Time______) Mark the total mini-circuit time.
 

6. How long will it take you to burn 40 Calories on the Bike at medium resistance? Resistance________ Time_________

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7. Complete the Mini-Circuit (Keep your timer running until the end of the mini-circuit which is 3 exercises)

    a. Do 60 Side Bends, 30 Each Side (Weight_______) Don’t record your time…move to the next segment.

    b. Do 60 Crunches, 30 while holding a dumbbell  (Weight_______) Don’t record your time…move to the next segment

    c. Do 60 Leg Lifts, no weight, mark the total mini-circuit time. Time________
 

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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