Deutschexpand_more

Alessia 275

nach kirstydemariveles

Einstellungen

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Zusammenfassung

  • event_availableSeptember 9th, 2023
  • schedule60 minutes
  • equalizer32 sets,  302 reps
  • fitness_centerNaN lbs

1. Dynamic stretches and cat

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs arm walkout to stepping burpee / forward stepping lunges with overhead reach / high knees / lateral lunges

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

Total: NaN lbs

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

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. Chest

  • Set 1: 1 x NaN lbs

Total: NaN lbs

5. Press ups

  • Set 1: 12 x NaN lbs

Total: NaN lbs

6. A press to fly

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

7. Cable Chest press

  • Set 1: 12 x NaN lbs

Total: NaN lbs

8. Quads

  • Set 1: 1 x NaN lbs

Total: NaN lbs

9. Wall squat

  • Set 1: 16 x 0 lbs

Total: 0 lbs

10. Goblet squat with kettlebell

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

11. Walking lunges

  • Set 1: 20 x 11.02 lbs

Total: 220.46 lbs

12. Back

  • Set 1: 1 x NaN lbs

Total: NaN lbs

13. Dumbell row two arms

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

14. Cable one armed row

  • Set 1: 12 x NaN lbs

Total: NaN lbs

15. Bent over reverse flys

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

16. Posterior chain

  • Set 1: 1 x NaN lbs

Total: NaN lbs

17. Deadlifts

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

Total: 423.29 lbs

18. One legged hip thrust on bench

  • Set 1: 10 x NaN lbs

Total: NaN lbs

19. Side lying upper leg lifts

  • Set 1: 16 x NaN lbs

Total: NaN lbs

20. Shoulder lateral rotation

  • Set 1: 8 x 5.51 lbs
  • Set 2: 8 x 5.51 lbs

Total: 88.18 lbs

21. Bicep curls 8 reg 8 pulses

  • Set 1: 16 x 11.02 lbs
  • Set 2: 16 x 11.02 lbs

Total: 352.74 lbs

22. Standing tricep kickbacks 2 arms 8 then turn palms to ceiling and 8 pulses

  • Set 1: 16 x 5.51 lbs
  • Set 2: 16 x 5.51 lbs

Total: 176.37 lbs

23. Abs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

24. Bicycle crunches 8 slow / 12 fast

  • Set 1: 20 x NaN lbs

Total: NaN lbs

25. C crunch

  • Set 1: 12 x NaN lbs

Total: NaN lbs

26. 30 secs plank shoulder taps

  • Set 1: 1 x NaN lbs

Total: NaN lbs

27. 30 secs arm walkouts

  • Set 1: 1 x NaN lbs

Total: NaN lbs