Deutschexpand_more

Jo 171

nach kirstydemariveles

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Zusammenfassung

  • event_availableJanuary 14th, 2022
  • schedule60 minutes
  • equalizer40 sets,  298 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs arm walkout to stepping burpee / forward stepping lunges with overhead reach / high knees / lateral lunges

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

Total: 0 lbs

3. 1. Chest press

  • Set 1: 8 x 19.84 lbs
  • Set 2: 10 x 19.84 lbs
  • Set 3: 12 x 19.84 lbs

Total: 595.25 lbs

4. 1B. A press

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

5. 2. Dumbell single arm row on step

  • Set 1: 8 x 17.64 lbs
  • Set 2: 10 x 17.64 lbs
  • Set 3: 12 x 17.64 lbs

Total: 529.11 lbs

6. 2B. Band lat pulldown

  • Set 1: 16 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats

  • Set 1: 8 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 12 x 22.05 lbs

Total: 661.39 lbs

8. 3B. Squat and pulse 30 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

9. 4. Bicep curl

  • Set 1: 8 x 11.02 lbs
  • Set 2: 10 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs

Total: 330.69 lbs

10. 4B. Bicep curl band

  • Set 1: 12 x 0 lbs

Total: 0 lbs

11. 5. Tricep skull crushers

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

Total: 370.38 lbs

12. 5B. Tricep dips

  • Set 1: 12 x 0 lbs

Total: 0 lbs

13. 6. Shoulder press

  • Set 1: 8 x 11.02 lbs
  • Set 2: 10 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs

Total: 330.69 lbs

14. 6B. Lat raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

15. Deep reverse lunge

  • Set 1: 10 x 0 lbs

Total: 0 lbs

16. Single leg deadlift

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

17. One legged hip thrust isohold 60 secs

  • Set 1: 1 x 0 lbs

Total: 0 lbs

18. 30 sec out out in in

  • Set 1: 1 x NaN lbs

Total: NaN lbs

19. 7A. Bicycle crunches 30 secs

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

Total: NaN lbs

20. 7B. C crunches with weight

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

21. 7C. 30 sec pike plank

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

Total: NaN lbs

22. 7D. Angels 30 sec pulse at bottom

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

Total: NaN lbs

23. 1 min ball slams

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

Total: NaN lbs