Deutschexpand_more

Jo 21 FT

nach kirstydemariveles

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Zusammenfassung

  • event_availableApril 17th, 2020
  • schedule60 minutes
  • equalizer38 sets,  371 reps
  • fitness_centerNaN lbs

1. Dynamic stretches and cat

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. Warm up 5 mins

  • Set 1: 1 x NaN lbs

Total: NaN lbs

3. 10 Glute bridge 6 sec holds / 10 plank 6 sec holds

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. Chest

  • Set 1: 1 x NaN lbs

Total: NaN lbs

5. Press ups on bench

  • Set 1: 12 x NaN lbs

Total: NaN lbs

6. Chest fly

  • Set 1: 12 x 1.81 lbs

Total: 21.77 lbs

7. Band Chest press

  • Set 1: 16 x NaN lbs

Total: NaN lbs

8. Press ups on bench

  • Set 1: 12 x NaN lbs

Total: NaN lbs

9. Quads

  • Set 1: 1 x NaN lbs

Total: NaN lbs

10. High step ups

  • Set 1: 16 x 1.81 lbs

Total: 29.03 lbs

11. Goblet squat with kettlebell

  • Set 1: 12 x 3.18 lbs

Total: 38.1 lbs

12. Static lunges with 8 count pause at the end

  • Set 1: 12 x 1.81 lbs

Total: 21.77 lbs

13. High dumbell step ups

  • Set 1: 16 x 1.81 lbs

Total: 29.03 lbs

14. Back

  • Set 1: 1 x NaN lbs

Total: NaN lbs

15. Two armed dumbell row

  • Set 1: 12 x 2.72 lbs

Total: 32.66 lbs

16. Band lat pulldown

  • Set 1: 12 x NaN lbs

Total: NaN lbs

17. Deadrows

  • Set 1: 12 x 2.72 lbs

Total: 32.66 lbs

18. Two armed dumbell row

  • Set 1: 12 x 2.72 lbs

Total: 32.66 lbs

19. Posterior chain

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. Weighted glute bridge top half

  • Set 1: 20 x 3.18 lbs

Total: 63.5 lbs

21. Dumbell deadlift

  • Set 1: 12 x 3.18 lbs

Total: 38.1 lbs

22. X Band walk

  • Set 1: 30 x NaN lbs

Total: NaN lbs

23. Weighted glute bridge

  • Set 1: 20 x 3.18 lbs

Total: 63.5 lbs

24. Isolation

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. Shoulder press

  • Set 1: 12 x 1.81 lbs
  • Set 2: 12 x 1.81 lbs

Total: 43.54 lbs

26. Bicep curl with dumbells

  • Set 1: 8 x 2.72 lbs
  • Set 2: 8 x 2.72 lbs

Total: 43.54 lbs

27. Tricep skull crushers

  • Set 1: 12 x 2.72 lbs
  • Set 2: 12 x 2.72 lbs

Total: 65.32 lbs

28. Abs

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

Total: NaN lbs

29. Double leg heel dips

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

Total: NaN lbs

30. 2 phase crunch with dumbell

  • Set 1: 12 x 1.81 lbs
  • Set 2: 12 x 1.81 lbs

Total: 43.54 lbs

31. Side plank

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

Total: NaN lbs