Jo 167 FT

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

December 31st, 2021
60 minutes
32 sets, 233 reps
NaN lbs

1. Dynamic stretches and cat

Set 1: 1 x undefined lbs

Total: NaN lbs

2. 30 sec 2 knees to elbow to T roll / dynamic knee to elbow / arm walkouts / rope climbers

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

Total: 0 lbs

3. A1. 2 phase squat

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

Total: 370.38 lbs

4. A2. Single alternate row

Set 1: 16 x 15.43 lbs
Set 2: 16 x 15.43 lbs

Total: 493.84 lbs

5. 30 sec jacks

Set 1: 1 x undefined lbs
Set 2: 1 x undefined lbs

Total: NaN lbs

6. B1. A press

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

Total: 370.38 lbs

7. B2. Single leg glute bridge 2 pulses - each side

Set 1: 8 x NaN lbs
Set 2: 8 x NaN lbs

Total: NaN lbs

8. 30 sec 3 pulse squat jump in and out

Set 1: 1 x undefined lbs
Set 2: 1 x undefined lbs

Total: NaN lbs

9. C. Lunge and step to bicep curl and shoulder press then 16 pulses

Set 1: 8 x 1 lbs

Total: 8 lbs

10. C2. 4 Band walk with weight and 4 diagonal lifts

Set 1: 4 x 0 lbs

Total: 0 lbs

11. C3. Side lying v upper leg lifts then circles (4 ey)

Set 1: 16 x undefined lbs

Total: NaN lbs

12. C4. Bird dog with band on the diagonal (8 each side)

Set 1: 8 x 0 lbs

Total: 0 lbs

13. 30 sec spotty dogs

Set 1: 1 x undefined lbs

Total: NaN lbs

14. D1. Band bicep curl

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

Total: NaN lbs

15. D2. Tricep skull crusher

Set 1: 12 x 7 lbs
Set 2: 12 x 7 lbs

Total: 168 lbs

16. D3. Mac raise

Set 1: 12 x 2.5 lbs
Set 2: 12 x 2.5 lbs

Total: 60 lbs

17. 30 sec burpees

Set 1: 1 x undefined lbs
Set 2: 1 x undefined lbs

Total: NaN lbs

18. E1. Rainbow plank

Set 1: 1 x undefined lbs

Total: NaN lbs

19. E2. Alternate heel taps with crunch

Set 1: 16 x undefined lbs

Total: NaN lbs

20. E3. Wood chop with band

Set 1: 1 x undefined lbs

Total: NaN lbs

21. 30 sec shadow boxing

Set 1: 1 x undefined lbs

Total: NaN lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined