Alessia 13

nach kirstydemariveles

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Zusammenfassung

  • event_availableAugust 31st, 2017
  • schedule3 h
  • equalizer46 sets,  204 reps
  • fitness_center1587.33 lbs

1. Dynamic stretches

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. 5 min rebounder

  • Set 1: 0 x 0 lbs

Total: 0 lbs

3. 10 bird dog / 12 clam shells

  • Set 1: 0 x 0 lbs

Total: 0 lbs

4. 1A. Chest press - half reps

  • Set 1: 8 x 15.43 lbs
  • Set 2: 8 x 15.43 lbs

Total: 246.92 lbs

5. 1B. Squat and leg lift

  • Set 1: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

6. 30 sec leapfrog squats

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

7. 2A. One armed dumbell bench row

  • Set 1: 12 x 17.64 lbs
  • Set 2: 12 x 17.64 lbs

Total: 423.29 lbs

8. 2B. 30 sec isometric lunge hold

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

9. 30 sec burpees

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

10. 3A. Curtsey lunges

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

11. 3B. Donkey kicks with ankle weights

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

12. 30 sec jumps on step

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

13. 4A. Shoulder press

  • Set 1: 8 x 12.13 lbs

Total: 97 lbs

14. 4B. Lateral raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

15. 4C. Front raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

16. 30 sec shadow boxing

  • Set 1: 0 x 0 lbs

Total: 0 lbs

17. 5A. Bicep curl band

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

18. 5B. Tricep skull crushers 4/8 pulses/4

  • Set 1: 12 x 8.82 lbs
  • Set 2: 12 x 8.82 lbs
  • Set 3: 12 x 8.82 lbs

Total: 317.47 lbs

19. Side to side jumps over step

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

20. 30 sec running up and down step

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

21. Ab circuit 20 sec per exercise

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

22. 1. Reverse curl and toe tap

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

23. 2. Pulses towards toes legs raised

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

24. 3. Side plank

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

25. 4. Heel sliders

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

26. 5. Arm walkouts

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs