Deutschexpand_more

Banu and Alev 23

nach kirstydemariveles

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Zusammenfassung

  • event_availableJanuary 29th, 2019
  • schedule60 minutes
  • equalizer35 sets,  446 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs walking burpee / speed squats / side to side touchdowns / forward stepping lunges

  • Set 1: 1 x 0 lbs

Total: 0 lbs

3. 1A. Chest press (4 reg / 4 down 3 up 1 / 4 2 up 2 down)

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

4. 1B. Press ups on bench

  • Set 1: 12 x NaN lbs

Total: NaN lbs

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

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

Total: 423.29 lbs

6. 2B. Statc lunge hold 40 secs

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

Total: 24.25 lbs

7. 3A. Band seated row

  • Set 1: 12 x 0 lbs

Total: 0 lbs

8. 3B. Dumbell bent over row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

9. 4. One armed shoulder press

  • Set 1: 8 x 12.13 lbs
  • Set 2: 8 x 12.13 lbs

Total: 194.01 lbs

10. 5. Tricep dips bench

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

Total: 0 lbs

11. 6. Bicep curl band

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

Total: NaN lbs

12. 7A. Butterfly kicks 30 sec

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

Total: NaN lbs

13. 7B. Slow mountain climbers

  • Set 1: 16 x NaN lbs

Total: NaN lbs

14. Glute circuit

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

Total: NaN lbs

15. A. Donkey kicks

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

16. B. Frog pump with dumbell

  • Set 1: 25 x 15.43 lbs
  • Set 2: 25 x 15.43 lbs

Total: 771.62 lbs

17. C. Side lying hip abduction

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

Total: 0 lbs

18. D. Knee banded feet elevated glute bridge

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

Total: 0 lbs

19. E. Banded quadruped hip extensions

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs

Total: 0 lbs

20. F. Step up/reverse lunge hybrid

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

Total: 0 lbs

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

  • Set 1: 60 x 0 lbs
  • Set 2: 60 x NaN lbs

Total: NaN lbs