Englishexpand_more

Jo 103 FT

by kirstydemariveles

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Summary

  • event_availableMarch 23rd, 2021
  • schedule60 minutes
  • equalizer24 sets,  218 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs elbow to knee/shadow boxing/half jacks/fast feet

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

Total: 0 lbs

3. Superset circuit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

4. 1A. Chest press - 12 regular / 6 tiny halfway pulses

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

Total: 370.38 lbs

5. 1B. Press ups on bench

  • Set 1: 12 x NaN lbs

Total: NaN lbs

6. 2A. Goblet squats (12 singles/6 tiny pulses)

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

Total: 370.38 lbs

7. 4. Backward step then step in (10 each side) then bend back knee for 8 pulses

  • Set 1: 16 x 0 lbs

Total: 0 lbs

8. 2B. J lo with rotation- 8 each side

  • Set 1: 8 x NaN lbs

Total: NaN lbs

9. 3A. Band seated rows

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

Total: NaN lbs

10. 3B. Band lat pulldown

  • Set 1: 16 x 0 lbs

Total: 0 lbs

11. 5A. Bicep curl band

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

Total: NaN lbs

12. 5B. Tricep skull crushers

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

Total: 370.38 lbs

13. 5C. Lat raise with rotation

  • Set 1: 10 x 4.41 lbs
  • Set 2: 10 x 4.41 lbs

Total: 88.18 lbs

14. 6A. Side lying hip raise - then reach for toes top leg

  • Set 1: 10 x NaN lbs

Total: NaN lbs

15. 6B. Leg extension with slow crunch to the side - 10 each side

  • Set 1: 10 x NaN lbs

Total: NaN lbs

16. 6C. Plank rainbows

  • Set 1: 1 x NaN lbs

Total: NaN lbs

17. 30 sec kettlebell swings / 30 sec rest

  • Set 1: 1 x NaN lbs

Total: NaN lbs