Workout Four

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 4 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: (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)______________

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