Deutschexpand_more

Alessia 361

nach kirstydemariveles

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Zusammenfassung

  • event_availableApril 23rd, 2025
  • schedule52 minutes
  • equalizer33 sets,  439 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 30 sec side to side lunges /speed squats / fast feet / shadow boxing

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

Total: 0 lbs

3. 1A. Band single arm chest press

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

Total: NaN lbs

4. 1B. Seated band row

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

Total: NaN lbs

5. 2A. Goblet kettlebell squat - 6 1/1 6 3 pulses at bottom

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

Total: 370.38 lbs

6. 2B. Statc lunge hold 40 secs followed by 6 reps

  • Set 1: 1 x 8.82 lbs
  • Set 2: 1 x 8.82 lbs

Total: 17.64 lbs

7. 3A. Dumbell A press to fly

  • Set 1: 12 x 6.61 lbs
  • Set 2: 12 x 6.61 lbs

Total: 158.73 lbs

8. 3B. Band lat pulldown

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

Total: NaN lbs

9. 4. Dumbell uppercuts

  • Set 1: 16 x 8.82 lbs
  • Set 2: 16 x 8.82 lbs

Total: 282.19 lbs

10. 5. Tricep kick backs then pulses

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

Total: 291.01 lbs

11. 6. Bicep curl band

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x NaN lbs

Total: NaN lbs

12. 7A. Crunch eith alternate leg extension

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

Total: NaN lbs

13. 7B. Russian twist

  • Set 1: 16 x 0 lbs
  • Set 2: 16 x NaN lbs

Total: NaN lbs

14. A. Donkey kicks

  • Set 1: 12 x NaN lbs

Total: NaN lbs

15. B. Frog pump with dumbell

  • Set 1: 25 x 15.43 lbs

Total: 385.81 lbs

16. C. Side lying hip abduction

  • Set 1: 12 x NaN lbs

Total: NaN lbs

17. D. Knee banded feet elevated glute bridge

  • Set 1: 12 x NaN lbs

Total: NaN lbs

18. E. Banded quadruped hip extensions

  • Set 1: 12 x NaN lbs

Total: NaN lbs

19. F. Band walk

  • Set 1: 20 x NaN lbs

Total: NaN lbs

20. G. Band seated abduction 20 reps leaning back / upright / leaning forward

  • Set 1: 60 x NaN lbs

Total: NaN lbs

21. Jacks 60 sec

  • Set 1: 1 x NaN lbs

Total: NaN lbs