Deutschexpand_more

Jo 227

nach kirstydemariveles

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Zusammenfassung

  • event_availableSeptember 30th, 2022
  • schedule1 h
  • equalizer32 sets,  282 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs stepping burpees / tap forward and back / squat and heel raise / jacks

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

Total: 0 lbs

3. 1. Chest press

  • Set 1: 10 x 4.08 lbs
  • Set 2: 10 x 4.08 lbs

Total: 81.65 lbs

4. 1B. 10 press ups

  • Set 1: 10 x NaN lbs

Total: NaN lbs

5. 2. Dumbell single arm row on step

  • Set 1: 12 x 3.63 lbs
  • Set 2: 12 x 3.63 lbs

Total: 87.09 lbs

6. 2B. Band seated row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats

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

Total: 108.86 lbs

8. 3B. Bulgarian split squat

  • Set 1: 12 x NaN lbs

Total: NaN lbs

9. 4. Bicep curl

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

Total: 76.2 lbs

10. 5. Tricep dips bench

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

Total: NaN lbs

11. 6. Shoulder press

  • Set 1: 12 x 3.18 lbs

Total: 38.1 lbs

12. 6B. Mac raise

  • Set 1: 12 x 1.13 lbs

Total: 13.61 lbs

13. 4A. Right leg forward, big step back arms back forward then drive up through right leg

  • Set 1: 12 x NaN lbs

Total: NaN lbs

14. 4B. Weight forward on right leg, lift and lower left for 10

  • Set 1: 10 x NaN lbs

Total: NaN lbs

15. 4C. Bend and straighten right leg for 5 with left leg lifted

  • Set 1: 5 x NaN lbs

Total: NaN lbs

16. 4D. Reach up then hands into prayer and sumo squat for 5

  • Set 1: 1 x NaN lbs

Total: NaN lbs

17. 4E. On back, left leg lifted one legged glute bridge 2/2

  • Set 1: 12 x NaN lbs

Total: NaN lbs

18. 4F. Keep hips lifted, lift and lower left leg then 10 pulses

  • Set 1: 11 x NaN lbs

Total: NaN lbs

19. 4G. Left knee and left hand down, leg outstretched, lift and lower touch on floor

  • Set 1: 12 x NaN lbs

Total: NaN lbs

20. 4H. Knee to elbow

  • Set 1: 10 x NaN lbs

Total: NaN lbs

21. 4I. Pulses for 8

  • Set 1: 8 x NaN lbs

Total: NaN lbs

22. 7A. Alt V ups 30 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

23. 7B. Crunches with leg extension

  • Set 1: 16 x NaN lbs

Total: NaN lbs

24. 7C. 30 sec V hold

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. 7D. Side plank 30 secs each side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

26. 10 burpees

  • Set 1: 1 x NaN lbs

Total: NaN lbs