Alessia 323

by kirstydemariveles

Settings

lbskgs

Summary

September 6th, 2024
60 minutes
37 sets, 377 reps
NaN lbs

1. Dynamic stretches

Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec squat pulses / jacks / forward stepping lunges / mummy

Set 1: 1 x 0 lbs

Total: 0 lbs

3. Superset circuit

Set 1: 1 x NaN lbs

Total: NaN lbs

4. 1A. Dumbell chest press 1 wide / 1 narrow

Set 1: 16 x 2.49 lbs
Set 2: 16 x 2.49 lbs

Total: 79.83 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 0 lbs
Set 2: 16 x 0 lbs

Total: 0 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: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

10. 3A. Dumbell one armed row

Set 1: 12 x 3.4 lbs
Set 2: 12 x 3.4 lbs

Total: 81.65 lbs

11. 3B. Band seated row

Set 1: 16 x 0 lbs

Total: 0 lbs

12. 5A. Bicep curl dumbells

Set 1: 12 x 2.49 lbs
Set 2: 12 x 2.49 lbs

Total: 59.87 lbs

13. 5B. Tricep pullovers

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

Total: 76.2 lbs

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

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

Total: 21.77 lbs

15. Calf raises

Set 1: 20 x 3.18 lbs
Set 2: 20 x 3.18 lbs

Total: 127.01 lbs

16. Inner thigh leg lift

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

Total: NaN lbs

17. 6A. Side plank 8 sec hold / 8 top leg abduction / 8 nose to knee

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

Total: NaN lbs

18. 6B. Deadbug legs only

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

Total: NaN lbs

19. 6C. C curve with dumbell lift

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

Total: 10.89 lbs

20. Slow mountain climbers 30 secs

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

Total: NaN lbs

21. Boxing

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

Total: NaN lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined