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Deutschexpand_more

Jo 202

nach kirstydemariveles

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Zusammenfassung

  • event_availableJune 7th, 2022
  • schedule60 minutes
  • equalizer29 sets,  328 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN 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. 10 bird dog / 12 glute bridge

  • Set 1: 1 x NaN lbs

Total: NaN lbs

4. 1A. Chest press

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs

Total: 529.11 lbs

5. 1B. A press

  • Set 1: 12 x 12.13 lbs

Total: 145.51 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: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

9. 3B. Standing chest fly

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

10. 4. Diamond glute bridge with abduction

  • Set 1: 12 x NaN lbs

Total: NaN lbs

11. 4B. Band walk 40 steps

  • Set 1: 40 x NaN lbs

Total: NaN lbs

12. 4C. Side lying leg raise

  • Set 1: 16 x NaN lbs

Total: NaN lbs

13. Glute bridge with band 12 then half reps to failure

  • Set 1: 12 x NaN lbs

Total: NaN lbs

14. 5. Tricep skull crushers

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

Total: 370.38 lbs

15. 5B. Tricep dips

  • Set 1: 12 x NaN lbs

Total: NaN lbs

16. 6. Bicep curls

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

Total: 370.38 lbs

17. Calf raises

  • Set 1: 20 x 15.43 lbs
  • Set 2: 20 x 15.43 lbs

Total: 617.29 lbs

18. Inner thigh leg lift

  • Set 1: 20 x NaN lbs

Total: NaN lbs

19. 7A. Dead bug

  • Set 1: 16 x NaN lbs

Total: NaN lbs

20. 7B. Plank row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

21. 7C. Cross crawl legs 45 degrees 30 sec

  • Set 1: 16 x NaN lbs

Total: NaN lbs

22. 1-10 Burpees/ kettlebell swings

  • Set 1: 1 x NaN lbs

Total: NaN lbs