Deutschexpand_more

Chloe 619

nach kirstydemariveles

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Zusammenfassung

  • event_availableJune 11th, 2024
  • schedule60 minutes
  • equalizer37 sets,  310 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs stepping burpees / side to side touchdowns / squat and heel raise / jacks

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

Total: NaN lbs

3. 1. Chest press

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs

Total: 529.11 lbs

4. 1B. 10 press ups

  • Set 1: 12 x NaN lbs

Total: NaN lbs

5. 2. MG row

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 79.37 lbs

Total: 1904.79 lbs

6. 2b. MG lat pulldown

  • Set 1: 12 x 79.37 lbs

Total: 952.4 lbs

7. 3. Backward stepping lunges off step

  • Set 1: 16 x 11.02 lbs
  • Set 2: 16 x 11.02 lbs

Total: 352.74 lbs

8. 3B. MG leg extensions

  • Set 1: 12 x 52.91 lbs

Total: 634.93 lbs

9. 4. Bicep curl

  • Set 1: 12 x 13.23 lbs
  • Set 2: 12 x 13.23 lbs

Total: 317.47 lbs

10. 5. Tricep skull crushers

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

Total: 370.38 lbs

11. 6. Shoulder press

  • Set 1: 12 x 13.23 lbs
  • Set 2: 12 x 13.23 lbs

Total: 317.47 lbs

12. 6B. Lat raise

  • Set 1: 12 x 6.61 lbs

Total: 79.37 lbs

13. 4A. Arm walkout into plank, step through with left leg then slowly lift up inyo a box lunge

  • Set 1: 12 x 0 lbs

Total: 0 lbs

14. 4B. Weight forward on left leg lift and lower slowly x 3 then back into box lunge

  • Set 1: 6 x 0 lbs

Total: 0 lbs

15. 4C. Bend and straighten left leg for 5 with right leg lifted

  • Set 1: 5 x 0 lbs

Total: 0 lbs

16. 4D. Leg down, hands down and step back into plank

  • Set 1: 1 x 0 lbs

Total: 0 lbs

17. 4E. Right leg over left and drops to left

  • Set 1: 8 x 0 lbs

Total: 0 lbs

18. 4F. On all 4’s left leg lifted for small donkey kicks

  • Set 1: 8 x 0 lbs

Total: 0 lbs

19. 4G. Tricep press ups with donkey kick

  • Set 1: 5 x 0 lbs

Total: 0 lbs

20. 4H. Full donkey kicks to leg extended

  • Set 1: 5 x 0 lbs

Total: 0 lbs

21. 4I. Pulses for 8

  • Set 1: 8 x 0 lbs

Total: 0 lbs

22. 7A. On chop down position legs bent lift head and chest and pulse

  • Set 1: 10 x NaN lbs

Total: NaN lbs

23. 7B. Extend legs and pulse x 10 then repeat A and B

  • Set 1: 10 x 0 lbs

Total: 0 lbs

24. Repeat other side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. 7D. Bicycle crunches 12 slow / 12 fast

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

Total: NaN lbs

26. Superman

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

Total: NaN lbs

27. Boxing - jabs/hooks/uppercuts/seated uppercuts

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

Total: NaN lbs