Beth 12 (B4)

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

October 14th, 2015
1 h
36 sets, 288 reps
1044.99 lbs

1. Dynamic stretches

Set 1: 0 x 0 lbs

Total: 0 lbs

2. Speed ladder

Set 1: 0 x 0 lbs

Total: 0 lbs

3. Bird Dog

Set 1: 10 x 0 lbs

Total: 0 lbs

4. X band walk

Set 1: 20 x 0 lbs

Total: 0 lbs

5. 1A. One legged deadlift - each side

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

6. 1B. Box crossover press up

Set 1: 10 x 0 lbs
Set 2: 8 x 0 lbs
Set 3: 6 x 0 lbs

Total: 0 lbs

7. 2A. Glute bridge

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

8. 2B. One arm overhead dumbell press

Set 1: 10 x 12.13 lbs
Set 2: 8 x 12.13 lbs
Set 3: 6 x 12.13 lbs

Total: 291.01 lbs

9. 3a. One leg hip thrust (2 sec pause at top)

Set 1: 12 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 8 x 0 lbs

Total: 0 lbs

10. 3B. Chest press with dumbells

Set 1: 12 x 12.13 lbs
Set 2: 10 x 12.13 lbs
Set 3: 8 x 12.13 lbs

Total: 363.76 lbs

11. 4A. Side plank to dumbell lateral raise

Set 1: 8 x 5.51 lbs
Set 2: 6 x 5.51 lbs
Set 3: 4 x 5.51 lbs

Total: 99.21 lbs

12. 4B. Tricep skull crusher

Set 1: 10 x 12.13 lbs
Set 2: 8 x 12.13 lbs
Set 3: 6 x 12.13 lbs

Total: 291.01 lbs

13. 5a Stability ball leg curl

Set 1: 10 x 0 lbs
Set 2: 8 x 0 lbs
Set 3: 6 x 0 lbs

Total: 0 lbs

14. 5B. Dead bug

Set 1: 10 x 0 lbs
Set 2: 8 x 0 lbs
Set 3: 6 x 0 lbs

Total: 0 lbs

15. Additional abs - cat, heel sliders, pelvic tilts

Set 1: 0 x 0 lbs

Total: 0 lbs

16. Tabata

Set 1: 0 x 0 lbs

Total: 0 lbs

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