We Coach You through a 90-Day Fitness and Nutrition Program!
Workout Six
Printable Version of Workout
Click on the PDF to download to your phone or to print and record your results manually.
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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 6 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: (jog, walk or run 4 minutes and 20 Push-ups)
2. How long does it take you to walk, or jog or run 1 mile at maximum incline? (Speed_____, Elevation_____ Time______)
3. How much time does it take you to do 50 Upright Dumbbell Rows ? (Weight_______) Time_______
4. How long does it take you to complete 50 Flat Bench Position Dumbbell Chest Flys? (Weight_______) Time_______
5. How long does it take you to complete 50 Front Raises? (Weight_______) Time_______
6. How long does it take you to complete 50 Close Grip Tricep Presses? (Weight_______) Time_______
7. How long does it take you to complete 50 Hammer Curls? (Weight_______) Time_______
8. How long does it take you to complete 50 Boxer Sit-ups? Time_______
9. Stretching:
a. 1 Minute Lower Back Stretch - pull legs into chest while on your back
b. Seated Cross-Legged Twist – twist torso to right and hold for 30 seconds then to the left and hold for 30
seconds
c. Seated Rotating for 1 minute in 15 second segments; Right Shoulder Stretch, Left Shoulder Stretch, Right
Triceps Stretch, Left Triceps Stretch
d. 1 minute rotating in 15 second segments; Standing Right Leg Quad Stretch, Left Leg Quad Stretch, Right Leg
Elevated Hamstring Stretch, Left Leg Elevated Hamstring Stretch