Anmelden
Deutschexpand_more

Jo 272

nach kirstydemariveles

Einstellungen

List View

Zusammenfassung

  • event_availableMarch 23rd, 2023
  • schedule11 h
  • equalizer35 sets,  212 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs 3 pulse squat jump in and out / grasshoppers / backward stepping lunges / spotty dogs

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

Total: NaN lbs

3. 1. Band Chest press

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

Total: NaN lbs

4. 1B. A press to fly

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

5. 2A. Dumbell two armed row

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

Total: 308.65 lbs

6. 2B. Band straight armed pulldown

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

Total: NaN lbs

7. 3. Goblet squats with heel raise

  • Set 1: 12 x 17.64 lbs
  • Set 2: 12 x 17.64 lbs

Total: 423.29 lbs

8. 3B. Step ups 60 sec

  • Set 1: 1 x 11.02 lbs

Total: 11.02 lbs

9. 4. Bicep curl alternating

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

Total: 370.38 lbs

10. 5. Tricep skull crushers

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

Total: 370.38 lbs

11. 6. Dumbell upright row to front raise

  • Set 1: 12 x 5.51 lbs
  • Set 2: 12 x 5.51 lbs

Total: 132.28 lbs

12. Childs pose deep breaths x 5

  • Set 1: 1 x 0 lbs

Total: 0 lbs

13. Bring body forward arching back and small bend at the elbows then back to childs pose x 5

  • Set 1: 1 x 0 lbs

Total: 0 lbs

14. Tuck toes under and into downward dog then knee bends x 6

  • Set 1: 6 x 0 lbs

Total: 0 lbs

15. Bring body back to plank, press up then rainbow to left then back to downward dog

  • Set 1: 1 x 19.84 lbs

Total: 19.84 lbs

16. Knees down, hands under shoulders, left leg and right arm lifted and bird dog x 3

  • Set 1: 1 x 0 lbs

Total: 0 lbs

17. Tuck toes under, lift knees then catfish with a twist knees to right x 3

  • Set 1: 1 x 0 lbs

Total: 0 lbs

18. Rise up lift arms and straighten legs then back into box lunge x 4

  • Set 1: 1 x 0 lbs

Total: 0 lbs

19. Go to end of mat, deep breath in, arms above head then walk out into plsmk for 8 slow mountain climbets. Walk hands back, stand tall and repeat x 4. Then elbows down into plank then tap knees down x 10. Then knees down bum lifted and stretch with forehead on mat for 20 secs

  • Set 1: 1 x 0 lbs

Total: 0 lbs

20. Repeat on other side from bird dog - this time left arm right leg

  • Set 1: 1 x NaN lbs

Total: NaN lbs

21. Sumo squat with reach forward for 8 then lift heels and squeeze shoukder blades together x 8

  • Set 1: 1 x 0 lbs

Total: 0 lbs

22. Sit on mat, fingertips near hips, tuck pelvis under and lower until forearms on mat then halfway up x 12

  • Set 1: 1 x NaN lbs

Total: NaN lbs

23. Lie back on mat, lift into glute bridge and hold for 10 then lift right heel then leg and one legged glute bridge x 12

  • Set 1: 1 x 0 lbs

Total: 0 lbs

24. Back into glute bridge, lift heels, arms straight up and small pulses for 12

  • Set 1: 12 x NaN lbs

Total: NaN lbs

25. Fingertips to temples and bicycle crunches for 20

  • Set 1: 1 x 0 lbs

Total: 0 lbs

26. Then roll up extend legs and v hold for 10

  • Set 1: 1 x NaN lbs

Total: NaN lbs

27. Sit crossed leg, deep breath in, reach up and breathe out hands down into prayer

  • Set 1: 1 x 0 lbs

Total: 0 lbs