Englishexpand_more

Alessia 218

by kirstydemariveles

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Summary

  • event_availableNovember 25th, 2022
  • schedule60 minutes
  • equalizer35 sets,  380 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec step forward step back each side / speed squats / elbow to knee with bounce / spotty dogs

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

Total: 0 lbs

3. 10 Glute bridge 6 sec holds / 10 plank 6 sec holds on knees

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. 1. Chest press

  • Set 1: 12 x 3.63 lbs
  • Set 2: 12 x 3.63 lbs

Total: 87.09 lbs

5. 2. Standing band row

  • Set 1: 16 x NaN lbs
  • Set 2: 16 x NaN lbs

Total: NaN lbs

6. 3. Squats half reps

  • Set 1: 12 x 3.18 lbs
  • Set 2: 12 x 3.18 lbs

Total: 76.2 lbs

7. 3B. Wall Squat with band

  • Set 1: 1 x NaN lbs

Total: NaN lbs

8. 4A. Right leg forward, big step back arms back forward then drive up through right leg

  • Set 1: 16 x 0 lbs

Total: 0 lbs

9. 4B. Weight forward on right leg, lift and lower left for 10

  • Set 1: 10 x 0 lbs

Total: 0 lbs

10. 4C. Bend and straighten right leg for 5 with left leg lifted

  • Set 1: 5 x NaN lbs

Total: NaN lbs

11. 4D. Reach up then hands into prayer and sumo squat for 5

  • Set 1: 1 x NaN lbs

Total: NaN lbs

12. 4E. On back, left leg lifted one legged glute bridge 2/2

  • Set 1: 12 x 0 lbs

Total: 0 lbs

13. 4F. Keep hips lifted, lift and lower left leg then 10 pulses

  • Set 1: 11 x 0 lbs

Total: 0 lbs

14. 4G. Left knee and left hand sown, leg outstretched, lift and lower touch on floor

  • Set 1: 12 x NaN lbs

Total: NaN lbs

15. 4H. Knee to elbow

  • Set 1: 10 x NaN lbs

Total: NaN lbs

16. 4I. Pulses for 8

  • Set 1: 8 x NaN lbs

Total: NaN lbs

17. 5. Other side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

18. 6B. Upright row band

  • Set 1: 12 x NaN lbs

Total: NaN lbs

19. 6C. Mac raise

  • Set 1: 12 x 1.13 lbs

Total: 13.61 lbs

20. 7. Bicep curl band

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

Total: NaN lbs

21. 7B. Tricep pullovers lying

  • Set 1: 12 x 3.18 lbs
  • Set 2: 12 x 3.18 lbs

Total: 76.2 lbs

22. Side lying Inner thigh leg lift

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

Total: NaN lbs

23. Calf raises

  • Set 1: 20 x 2.27 lbs
  • Set 2: 20 x 2.27 lbs

Total: 90.72 lbs

24. 9. Russian twists

  • Set 1: 16 x 1.81 lbs
  • Set 2: 16 x 1.81 lbs

Total: 58.06 lbs

25. 10. Crunches with alternate leg extension

  • Set 1: 16 x 0 lbs
  • Set 2: 16 x 0 lbs

Total: 0 lbs