Deutschexpand_more

Jo 270

nach kirstydemariveles

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Zusammenfassung

  • event_availableMarch 16th, 2023
  • schedule60 minutes
  • equalizer33 sets,  219 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs stepping burpees / side to side touchdowns / squat and heel raise / jacks

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

Total: NaN lbs

3. 1. Chest press

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

Total: 370.38 lbs

4. 1B. 10 press ups

  • Set 1: 12 x NaN lbs

Total: NaN lbs

5. 2. Dumbell double arm row

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs

Total: 308.65 lbs

6. 2B. Band lat pull down

  • Set 1: 12 x NaN lbs

Total: NaN lbs

7. 3. Wall squat with band

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

Total: NaN lbs

8. 4. Bicep curl

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

Total: 370.38 lbs

9. 5. Band tricep pulldown

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

Total: NaN lbs

10. 6. Shoulder press

  • Set 1: 8 x 15.43 lbs

Total: 123.46 lbs

11. 6B. Lat raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

12. 4A. Arm walkout into plank, step through with left leg then slowly lift up inyo a box lunge

  • Set 1: 12 x 0 lbs

Total: 0 lbs

13. 4B. Weight forward on left leg lift and lower slowly x 3 then back into box lunge

  • Set 1: 6 x NaN lbs

Total: NaN lbs

14. 4C. Bend and straighten left leg for 5 with right leg lifted

  • Set 1: 5 x NaN lbs

Total: NaN lbs

15. 4D. Leg down, hands down and step back into plank

  • Set 1: 1 x NaN lbs

Total: NaN lbs

16. 4E. Right leg over left and drops to left

  • Set 1: 3 x NaN lbs

Total: NaN lbs

17. 4F. On all 4’s left leg lifted for small donkey kicks

  • Set 1: 8 x 0 lbs

Total: 0 lbs

18. 4G. Tricep press ups with donkey kick

  • Set 1: 5 x NaN lbs

Total: NaN lbs

19. 4H. Full donkey kicks to leg extended

  • Set 1: 5 x NaN lbs

Total: NaN lbs

20. 4I. Pulses for 8

  • Set 1: 8 x NaN lbs

Total: NaN lbs

21. 7A. On chop down position legs bent lift head and chest and pulse

  • Set 1: 10 x NaN lbs

Total: NaN lbs

22. 7B. Extend legs and pulse x 10 then repeat A and B

  • Set 1: 10 x NaN lbs

Total: NaN lbs

23. Repeat other side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

24. 7D. Bicycle crunches 12 slow / 12 fast

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. Boxing - jabs/hooks/uppercuts/seated uppercuts

  • Set 1: 1 x NaN lbs
  • Set 2: 1 x NaN lbs
  • Set 3: 1 x NaN lbs

Total: NaN lbs