Deutschexpand_more

Jo 267

nach kirstydemariveles

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Zusammenfassung

  • event_availableMarch 7th, 2023
  • schedule1 h
  • equalizer38 sets,  295 reps
  • fitness_centerNaN lbs

1. Dynamic stretches and cat

  • 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 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

  • Set 1: 12 x NaN lbs

Total: NaN lbs

6. Chest press

  • Set 1: 12 x 19.84 lbs

Total: 238.1 lbs

7. A press to fly

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

8. Ball slams 40 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

9. Quads

  • Set 1: 1 x NaN lbs

Total: NaN lbs

10. Bulgarian split squat - slow pulses at bottom

  • Set 1: 16 x 11.02 lbs

Total: 176.37 lbs

11. Goblet squat hold for 12 then 12 reps

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

12. Walking lunges

  • Set 1: 20 x 11.02 lbs

Total: 220.46 lbs

13. 40 secs dumbell step ups

  • Set 1: 1 x 11.02 lbs

Total: 11.02 lbs

14. Back

  • Set 1: 1 x NaN lbs

Total: NaN lbs

15. Dumbell row two arms

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

16. Dumbell upright row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

17. Bent over reverse flys

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

18. 40 secs burpees

  • Set 1: 1 x NaN lbs

Total: NaN lbs

19. Posterior chain

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. Deadlifts

  • Set 1: 12 x 19.84 lbs

Total: 238.1 lbs

21. Banded glute bridge with abduction

  • Set 1: 12 x NaN lbs

Total: NaN lbs

22. Side lying upper leg lifts

  • Set 1: 16 x NaN lbs

Total: NaN lbs

23. 40 secs toe taps on step

  • Set 1: 1 x NaN lbs

Total: NaN lbs

24. Isolation

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. Shoulder lateral rotation with overhead press

  • Set 1: 10 x 5.51 lbs
  • Set 2: 10 x 5.51 lbs

Total: 110.23 lbs

26. Bicep curls 8 reg 8 pulses

  • Set 1: 16 x 12.13 lbs
  • Set 2: 16 x 12.13 lbs

Total: 388.01 lbs

27. Tricep skull crushers

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

Total: 370.38 lbs

28. 30 secs spotty dogs

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

Total: NaN lbs

29. Abs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

30. Bicycle crunches 8 slow / 12 fast

  • Set 1: 20 x NaN lbs

Total: NaN lbs

31. C crunch

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

32. 30 secs plank rainbows

  • Set 1: 1 x NaN lbs

Total: NaN lbs

33. 30 secs arm walkouts

  • Set 1: 1 x NaN lbs

Total: NaN lbs