Deutschexpand_more

Alessia 286

nach kirstydemariveles

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Zusammenfassung

  • event_availableDecember 13th, 2023
  • schedule2 h
  • equalizer31 sets,  321 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 / tap forwards and back

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

Total: 0 lbs

3. Superset circuit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

4. 1A. Chest press - 12 regular / 6 tiny halfway pulses

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

Total: 87.09 lbs

5. 1B. A press

  • Set 1: 12 x 2.49 lbs

Total: 29.94 lbs

6. 2A. Goblet squats (12 singles/6 tiny pulses)

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

Total: 87.09 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 seated row

  • 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 1.13 lbs
  • Set 2: 12 x 1.13 lbs

Total: 27.22 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. 6A. Side plank with dips

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

Total: NaN lbs

16. 6B. Leg extension with slow crunch to the side - 10 each side

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs

Total: 0 lbs

17. 6C. C curve with dumbell lift

  • Set 1: 12 x 0.45 lbs
  • Set 2: 12 x 0.45 lbs

Total: 10.89 lbs

18. Ball slams 90 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs