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Workout Thirty-Three

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. 

At Home - Workout 33  Upper 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 and 20 Push-ups)

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2. How many times can you complete this circuit before you burn 70 calories (7-min if you can’t track cals)? Rounds_____

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3. Complete the Mini-Circuit (Keep your timer running until the end of the mini-circuit which is 3 exercises)
    a. Do 30 Bent Over Dumbbell Rows (Weight___________) Don’t record your time…move to the next segment.
    b. Do 30 Flat Position Dumbbell Chest Flys? (Weight_________) Don’t record your time… move to the next segment.
    c. Do 30 Dumbbell Front Shoulder Raises (Weight_______) Mark the total mini-circuit time. Time________
 

4. How many times can you complete this circuit before you burn 50 calories (5-min if you can’t track cals)? Rounds_____

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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 30 French Curls (Weight___________) Don’t record your time…move to the next segment.
    b. Do 30 Reverse Palm Bicep Curls? (Weight________) Don’t record your time…move to the next segment
    c. Do 30 Dumbbell Russian Twists (Weight_______) Mark the total mini-circuit time. Time________
 

6. How many times can you complete this circuit before you burn 30 calories (3-min if you can’t track cals)? Rounds_____

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7. Complete the Mini-Circuit (Keep your timer running until the end of the mini-circuit which are 6 exercises)
    a. Do 15 Bent Over Dumbbell Rows (Weight___________) Don’t record your time…move to the next segment.
    b. Do 15 Flat Position Dumbbell Chest Flys? Don’t record your time…move to the next segment.
    c. Do 15 Dumbbell Front Shoulder Raises Don’t record your time…move to the next  segment.
    d. Do 15 French Curls (French Curls) (Weight___________) Don’t record your time…move to the next segment. 
    e. Do 15 Reverse Palm Bicep Curls? Don’t record your time…move to the next segment
    f.  Do 15 Dumbbell Russian Twists (Weight_______) Mark the total mini-circuit time. Time________
 

8. Stretching
    a. 1 Minute Lower Back Stretch - pull legs into chest while on your back
    b. Seated Wide Leg Reach Forward and Touch Toes 1 minute
    c. Chest Stretch 1 Minute
    d. 1 minute Seated Butterfly Inner Thigh Stretch

Total Workout Time____________ Total Calories Burned (Optional)______________

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