Jo 144

nach kirstydemariveles

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Zusammenfassung

  • event_availableSeptember 24th, 2021
  • schedule1 h
  • equalizer34 sets,  307 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec stepping burpees / fast feet / squats / t rolls

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

Total: 0 lbs

3. 1A. Chest press - hold for 8 then 8 reps

  • Set 1: 8 x 12.13 lbs
  • Set 2: 8 x 12.13 lbs

Total: 194.01 lbs

4. 1B. Band chest press

  • Set 1: 16 x NaN lbs

Total: NaN lbs

5. 2A. Band squats

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

Total: NaN lbs

6. 2B. Static lunge with band

  • Set 1: 12 x NaN lbs

Total: NaN lbs

7. 3A. Standing band row

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

Total: NaN lbs

8. 3B. Dumbell single rows

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

9. 4. Tricep dumbell pullovers lying

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

Total: 370.38 lbs

10. 5. One armed dumbell shoulder press

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

Total: 308.65 lbs

11. 6. Bicep curl alternating

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

Total: 370.38 lbs

12. 7A. Alt V ups 30 secs

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

Total: 0 lbs

13. 7B. Plank 30 secs

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

Total: NaN lbs

14. Glute circuit

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

Total: 0 lbs

15. A. Donkey kicks with band

  • Set 1: 16 x NaN lbs

Total: NaN lbs

16. B. Frog pump with dumbell

  • Set 1: 25 x 15.43 lbs

Total: 385.81 lbs

17. C. Side lying hip abduction

  • Set 1: 16 x NaN lbs

Total: NaN lbs

18. D. One legged glute bridge

  • Set 1: 8 x NaN lbs

Total: NaN lbs

19. E. Curtsey lunges

  • Set 1: 20 x 8.82 lbs

Total: 176.37 lbs

20. F. Band walk

  • Set 1: 12 x NaN lbs

Total: NaN lbs

21. G. Lunge back knee to floor

  • Set 1: 10 x 0 lbs

Total: 0 lbs

22. Kettlebell swings

  • Set 1: 1 x 17.64 lbs
  • Set 2: 1 x 17.64 lbs
  • Set 3: 1 x 17.64 lbs

Total: 52.91 lbs