Deutschexpand_more

Jo 176

nach kirstydemariveles

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Zusammenfassung

  • event_availableFebruary 1st, 2022
  • schedule60 minutes
  • equalizer39 sets,  391 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs 3 pulse squat jump in and out / grasshoppers / backward stepping lunges / spotty dogs

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

Total: 0 lbs

3. 1. Chest press

  • Set 1: 12 x 4.08 lbs
  • Set 2: 12 x 4.08 lbs
  • Set 3: 12 x 4.08 lbs

Total: 146.96 lbs

4. 1B. A press to fly

  • Set 1: 10 x 1.13 lbs

Total: 11.34 lbs

5. 2. Dumbell single arm row on step

  • Set 1: 12 x 4.08 lbs
  • Set 2: 12 x 4.08 lbs
  • Set 3: 12 x 4.08 lbs

Total: 146.96 lbs

6. 2B. Band seated row

  • Set 1: 12 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats

  • Set 1: 12 x 4.54 lbs
  • Set 2: 12 x 4.54 lbs
  • Set 3: 12 x 4.54 lbs

Total: 163.29 lbs

8. 3B. Step ups 60 sec

  • Set 1: 1 x 1.81 lbs

Total: 1.81 lbs

9. 4. Bicep curl

  • Set 1: 12 x 2.27 lbs
  • Set 2: 12 x 2.27 lbs
  • Set 3: 12 x 2.27 lbs

Total: 81.65 lbs

10. 5. Tricep skull crushers

  • Set 1: 12 x 3.18 lbs
  • Set 2: 12 x 3.18 lbs
  • Set 3: 12 x 3.18 lbs

Total: 114.31 lbs

11. 6. Shoulder press

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

Total: 50.8 lbs

12. 6B. Mac raise

  • Set 1: 12 x 1.13 lbs

Total: 13.61 lbs

13. 7A. Arm walkout into plank

  • Set 1: 1 x 0 lbs

Total: 0 lbs

14. 7B. Step right leg through in between hands

  • Set 1: 1 x 0 lbs

Total: 0 lbs

15. 7C. Next time up 20 pulses with back leg lifted

  • Set 1: 20 x 0 lbs

Total: 0 lbs

16. 7D. Drop down into box lunge, arms up

  • Set 1: 12 x 0 lbs

Total: 0 lbs

17. 7E. Last one stay diwn, arms forward and shuffle then pulse back knee

  • Set 1: 10 x 0 lbs

Total: 0 lbs

18. 7F. Right arm up, left hand by side then right elbow to left knee followed by 8 pulses

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

Total: 0 lbs

19. 7G. Drop weights, hands down and step back into planks then onto forearms

  • Set 1: 14 x 0 lbs

Total: 0 lbs

20. 7H. Lie on back, grab weights and legs into tabletop

  • Set 1: 20 x 0 lbs

Total: 0 lbs

21. 7I. Back down then back into chop down in centre

  • Set 1: 20 x 0 lbs

Total: 0 lbs

22. 7J. Lie back down then up into chop down, extend legs the pulses arms towards toes

  • Set 1: 20 x 0 lbs

Total: 0 lbs

23. 7K. Lie back down and arms up over head and lift hips

  • Set 1: 1 x 0 lbs

Total: 0 lbs

24. 7L. Repeat on other side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. 7M. Lie on back. Instead of chop down..

  • Set 1: 16 x 0 lbs

Total: 0 lbs

26. 7N. Then repeat chop down series

  • Set 1: 1 x NaN lbs

Total: NaN lbs