Englishexpand_more

Alessia 238

by kirstydemariveles

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Summary

  • event_availableFebruary 21st, 2023
  • schedule60 minutes
  • equalizer30 sets,  305 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 3 pulse squat jump in and out / high knees / shadow boxing / lunge forwards and back

  • Set 1: 1 x 0 lbs

Total: 0 lbs

3. Superset circuit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

4. 1A. Chest press

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

Total: 87.09 lbs

5. 1B. Chest fly

  • Set 1: 12 x 1.81 lbs

Total: 21.77 lbs

6. 2A. Wall sit with band

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

Total: NaN lbs

7. 4. Backward step then step in (10 each side) then bend back knee for 8 pulses

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

Total: NaN lbs

8. Hinge over, place fingertips on floor and 12 pulses

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

Total: NaN lbs

9. 2B. J lo with rotation- 8 each side

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

Total: NaN lbs

10. 3A. Dumbell two armed rows

  • Set 1: 10 x 3.18 lbs
  • Set 2: 10 x 3.18 lbs

Total: 63.5 lbs

11. 3B. Band straight armed pulldown

  • Set 1: 12 x NaN lbs

Total: NaN lbs

12. 5A. Bicep curl band

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

Total: NaN lbs

13. 5B. Standing tricep kickbacks - 12 then 8 pulses

  • Set 1: 12 x 0.91 lbs
  • Set 2: 12 x 0.91 lbs

Total: 21.77 lbs

14. 5C. Lat raise with rotation and overhead press

  • Set 1: 10 x 1.13 lbs
  • Set 2: 10 x 1.13 lbs

Total: 22.68 lbs

15. Calf raises

  • Set 1: 30 x 3.18 lbs
  • Set 2: 30 x 3.18 lbs

Total: 190.51 lbs

16. 6A. Side plank with top leg abduction

  • Set 1: 8 x NaN lbs

Total: NaN lbs

17. 6B. Deadbug legs only

  • Set 1: 16 x NaN lbs

Total: NaN lbs

18. 6C. C curve with dumbell lift

  • Set 1: 6 x 0.45 lbs

Total: 2.72 lbs

19. Full plank 30 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. Ball slams 90 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs