Deutschexpand_more

Jo 169

nach kirstydemariveles

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Zusammenfassung

  • event_availableJanuary 7th, 2022
  • schedule46 minutes
  • equalizer25 sets,  202 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs forward and back taps / squat and heel lift / grasshoppers / arm walkouts

  • Set 1: 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 19.84 lbs
  • Set 2: 12 x 19.84 lbs

Total: 476.2 lbs

5. 1B. A press

  • Set 1: 12 x 11.02 lbs

Total: 132.28 lbs

6. 2. Squat and pulse 30 sec

  • Set 1: 1 x 22.05 lbs
  • Set 2: 1 x 22.05 lbs

Total: 44.09 lbs

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

  • Set 1: 1 x NaN lbs

Total: NaN lbs

8. 3. Standing one armed row

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

Total: 308.65 lbs

9. 3B. Standing chest fly

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

10. 4. One legged glute bridge then lift and lower leg 6 times - then 6 squeezes top half (each side)

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs

Total: 0 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 12.13 lbs
  • Set 2: 12 x 12.13 lbs

Total: 291.01 lbs

13. 5B. Tricep dips

  • Set 1: 12 x 0 lbs

Total: 0 lbs

14. 6. Bicep curls

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

Total: 246.92 lbs

15. 6B. Bicep rows

  • Set 1: 12 x 11.02 lbs

Total: 132.28 lbs

16. 7A. Dead bug

  • Set 1: 1 x NaN lbs

Total: NaN lbs

17. 7B. Plank

  • Set 1: 1 x NaN lbs

Total: NaN lbs

18. Angel bottom halves 30 sec

  • Set 1: 1 x NaN lbs

Total: NaN lbs

19. Ball slams / kettlebell swings 1-10

  • Set 1: 1 x NaN lbs

Total: NaN lbs