Deutschexpand_more

Jo 102 FT

nach kirstydemariveles

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Zusammenfassung

  • event_availableMarch 19th, 2021
  • schedule60 minutes
  • equalizer36 sets,  294 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec side to side touchdowns / lunges forward and back 15 sec per leg / fast feet / speed squats

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

Total: 0 lbs

3. Bird dog / glute bridge

  • Set 1: 12 x NaN lbs

Total: NaN lbs

4. 1A. Chest press - hold for 8 then 8 reps

  • Set 1: 8 x 15.43 lbs
  • Set 2: 8 x 15.43 lbs

Total: 246.92 lbs

5. 1B. Squat and pulse

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

Total: 370.38 lbs

6. The mummy 45 sec

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

Total: NaN lbs

7. 2A. Dumbell bent over row single arm with step back

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs

Total: 308.65 lbs

8. 2B. Backward stepping lunges with dumbells

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

Total: 352.74 lbs

9. 45 sec in out jump squats

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

Total: NaN lbs

10. 3A. Seated band abduction

  • Set 1: 30 x NaN lbs
  • Set 2: 30 x NaN lbs

Total: NaN lbs

11. 3B. Band donkey kicks

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

Total: NaN lbs

12. 45 sec Rope climbers

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

Total: NaN lbs

13. 4A. bicep curls band

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

Total: NaN lbs

14. 4B. Tricep skull crushers with plate

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

Total: 370.38 lbs

15. 45 sec spotty dogs

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

Total: NaN lbs

16. 5A. Plate Upright row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

17. 5b. Shoulder press - 2 arms

  • Set 1: 8 x 12.13 lbs

Total: 97 lbs

18. 45 secs jacks

  • Set 1: 1 x NaN lbs

Total: NaN lbs

19. Ab circuit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. Mountain climbers on bench 30 secs

  • Set 1: 10 x NaN lbs

Total: NaN lbs

21. c curve decline with dumbells and twist (6 each side and 4 pulses at end)

  • Set 1: 6 x 2.2 lbs

Total: 13.23 lbs

22. Side plank crunch

  • Set 1: 8 x NaN lbs

Total: NaN lbs

23. Plank jacks 30 secs / hold

  • Set 1: 1 x NaN lbs

Total: NaN lbs