Deutschexpand_more

Jo 110

nach kirstydemariveles

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Zusammenfassung

  • event_availableApril 23rd, 2021
  • schedule1 h
  • equalizer31 sets,  251 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 3 pulse squat jump in and out / high knees / shadow boxing / lunge jumps

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

Total: 0 lbs

3. 10 bird dog / 12 glute bridge

  • Set 1: 1 x NaN lbs

Total: NaN lbs

4. 1A. Chest press

  • Set 1: 12 x 3.63 lbs
  • Set 2: 12 x 3.63 lbs

Total: 87.09 lbs

5. 1B. Band chest press

  • Set 1: 16 x NaN lbs

Total: NaN lbs

6. 2. Wall squats 40 sec

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

Total: NaN lbs

7. 2B. Lunge back then step in 30 sec per leg

  • Set 1: 1 x NaN lbs

Total: NaN lbs

8. 3. Standing dumbell row

  • Set 1: 10 x 3.18 lbs
  • Set 2: 10 x 3.18 lbs

Total: 63.5 lbs

9. 3B. Band lat pulldown

  • Set 1: 16 x NaN lbs

Total: NaN lbs

10. 4. One legged dumbell hip thrust

  • Set 1: 10 x 3.18 lbs
  • Set 2: 10 x 3.18 lbs

Total: 63.5 lbs

11. 4B. Band walk 40 steps

  • Set 1: 40 x NaN lbs

Total: NaN lbs

12. 5. Tricep skull crushers

  • Set 1: 12 x 2.72 lbs
  • Set 2: 12 x 2.72 lbs

Total: 65.32 lbs

13. 5B. Tricep kick backs 2 arms then pulse for 8

  • Set 1: 10 x 1.13 lbs

Total: 11.34 lbs

14. 6. Bicep curls

  • Set 1: 12 x 2.49 lbs
  • Set 2: 12 x 2.49 lbs

Total: 59.87 lbs

15. 6B. Bicep curl with black band

  • Set 1: 16 x NaN lbs

Total: NaN lbs

16. 7A. Dumbell shoulder press

  • Set 1: 8 x 3.18 lbs
  • Set 2: 8 x 3.18 lbs

Total: 50.8 lbs

17. 7B. Kneeling lat raise

  • Set 1: 12 x 1.13 lbs

Total: 13.61 lbs

18. 8A. Alt V ups 30 secs

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

Total: NaN lbs

19. 8B. Plank

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. Ball slams/squats

  • Set 1: 1 x NaN lbs
  • Set 2: 1 x NaN lbs
  • Set 3: 1 x NaN lbs

Total: NaN lbs