Workout Eight

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 8 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 (jog, walk or run 3-7 minutes and 10 Squats, 10 Lunges, 10 Side Squat Alternating Legs, 10 Leg Lifts)
 

2. How much distance can you cover? Start your bike at its top resistance level, drop 1 level each minute until you reach Level 1.  Stop after 1 minute on Level 1 (do not exceed 15 minutes total). Resistance_______ Distance_______

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

    a. Do 60 Dumbbell Squats (Weight___________)

    b. Do 60 Lunges, 30 Each Leg Alternating (Weight_______) Don’t record your time…move to the next segment

    c. Do 60 Side Lunges, 30 Each Leg Alternating (Weight_____) Mark the total mini-circuit time. Time____
 

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

    a. Do 40 Dumbbell Squats (Weight___________)

    b. Do 40 Lunges, 20 Each Leg Alternating (Weight_______) Don’t record your time…move to the next segment

    c. Do 40 Side Lunges, 20 Each Leg Alternating (Weight_____) Mark the total mini-circuit time. Time____
 

5. How much distance can you cover? Start your bike at its top resistance level, drop 1 level each minute until you reach Level 4.  Stop after 1 minute on Level 4 (do not exceed 11 minutes total). Resistance ________ Distance_______

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

    a. Do 20 Dumbbell Squats (Weight___________)

    b. Do 20 Lunges, 10 Each Leg Alternating (Weight_______) Don’t record your time…move to the next segment

    c. Do 20 Side Lunges, 10 Each Leg Alternating (Weight_______) Mark the total mini-circuit time. Time ______
 

7. Stretching

    a. Standing Quad Stretch 1 Minute Switch Legs at 30 Seconds

    b. Standing Hamstring Stretch 1 Minute

    c. Standing Right Side Lunge and hold for 30 Seconds; Standing Left Side Lunge and hold for 30 Seconds

    d. Stretch any muscles that are stiff for 2 minutes


Total Workout Time (Optional)____________ Total Calories Burned (Optional)______________

  • White Instagram Icon
  • White YouTube Icon
  • Facebook Clean
  • Pinterest Clean

We Accept

© 2017 YPB Transformation