Deutschexpand_more

Alessia 232

nach kirstydemariveles

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Zusammenfassung

  • event_availableJanuary 24th, 2023
  • schedule25 h
  • equalizer33 sets,  283 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs stepping burpees / tap forward and back / squat and heel raise / jacks

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

Total: NaN lbs

3. 1. Chest press

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs

Total: 476.2 lbs

4. 1B. 10 band chest press

  • Set 1: 10 x NaN lbs

Total: NaN lbs

5. 2. Dumbell single arm row on step

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs

Total: 308.65 lbs

6. 2B. Band lat pull down

  • Set 1: 12 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats

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

Total: 370.38 lbs

8. 3B. Step ups 60 sec

  • Set 1: 1 x 11.02 lbs

Total: 11.02 lbs

9. 4. One armed seated Bicep curl

  • Set 1: 10 x 12.13 lbs
  • Set 2: 10 x 12.13 lbs

Total: 242.51 lbs

10. 5. Tricep skull crushers

  • Set 1: 12 x 12.13 lbs
  • Set 2: 12 x 12.13 lbs

Total: 291.01 lbs

11. 6. Shoulder press

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

12. 6B. Lat raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

13. 4A. Right leg forward, big step back arms back forward then drive up through right leg

  • Set 1: 16 x NaN lbs

Total: NaN lbs

14. 4B. Weight forward on right leg, lift and lower left for 10

  • Set 1: 10 x NaN lbs

Total: NaN lbs

15. 4C. Bend and straighten right leg for 5 with left leg lifted

  • Set 1: 5 x NaN lbs

Total: NaN lbs

16. 4D. Reach up then hands into prayer and sumo squat for 5

  • Set 1: 1 x NaN lbs

Total: NaN lbs

17. 4E. On back, left leg lifted one legged glute bridge 2/2

  • Set 1: 12 x NaN lbs

Total: NaN lbs

18. 4F. Keep hips lifted, lift and lower left leg then 10 pulses

  • Set 1: 11 x NaN lbs

Total: NaN lbs

19. 4G. Left knee and left hand down, leg outstretched, lift and lower touch on floor

  • Set 1: 12 x NaN lbs

Total: NaN lbs

20. 4H. Knee to elbow

  • Set 1: 10 x NaN lbs

Total: NaN lbs

21. 4I. Pulses for 8

  • Set 1: 8 x NaN lbs

Total: NaN lbs

22. 7A. C crunches

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

23. 7B. Russian twists

  • Set 1: 20 x 11.02 lbs

Total: 220.46 lbs

24. 7C. Pike plank

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. 7D. Bicycle crunches 8 slow / 8 fast

  • Set 1: 1 x NaN lbs

Total: NaN lbs

26. 30 sec ball slams / 30 sec squats

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

Total: NaN lbs