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Workout Sixteen

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 Treadmill and Dumbbells 16  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: (3-minute jog 5 Push-ups, 5 Full Body Weight Squats and 5 Sit-ups)
     

  2. Run as far as you can in 5 minutes (Speed_____ Elevation_______) Distance________________
     

  3. How much time does it take you to do 50 Squats? (Dumbbell Weight_______) Time________________
     

  4. Run as far as you can in 4 minutes (Speed_____ Elevation_______) Distance________________
     

  5. How long does it take to complete 50 Dumbbell Rows? (Dumbbell Weight_______) Time________________
     

  6. How much time does it take to complete 50 Incline Chest Presses? (Dumbbell Weight_______) Time___________
     

  7. Run as far as you can in 3 minutes (Speed_____ Elevation_______) Distance________________
     

  8. How much time does it take to do 50 Dumbbell Shoulder Presses? (Dumbbell Weight_______) Time_______
     

  9. How much time does it take to do 50 Dumbbell Triceps Kick Backs? (Dumbbell Weight_______) Time_____
     

  10. How much time does it take to do 50 Dumbbell Bicep Curls? (Dumbbell Weight_______) Time_____
     

  11. Run as far as you can in 2 minutes (Speed_____ Elevation_______) Distance________________
     

  12. How much time does it take to do 50 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)

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Total Workout Time____________ Total Calories Burned (optional)______________

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