Deutschexpand_more

Jo 302

nach kirstydemariveles

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Zusammenfassung

  • event_availableJuly 27th, 2023
  • schedule1 h
  • equalizer30 sets,  311 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs arm walkout to stepping burpee / forward stepping lunges with overhead reach / high knees / lateral lunges

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

Total: 0 lbs

3. 1. Chest press

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

Total: 87.09 lbs

4. 1B. 10 press ups

  • Set 1: 12 x NaN lbs

Total: NaN lbs

5. 2. Dumbell single arm row on step

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

Total: 76.2 lbs

6. 2B. Band compound row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats

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

Total: 76.2 lbs

8. 3B. Squat and pulse 30 secs

  • Set 1: 1 x 3.18 lbs

Total: 3.18 lbs

9. 4. Bicep curl

  • Set 1: 12 x 2.49 lbs
  • Set 2: 12 x 2.49 lbs

Total: 59.87 lbs

10. 5. Tricep skull crushers

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

Total: 76.2 lbs

11. 6. Shoulder press

  • Set 1: 12 x 2.49 lbs
  • Set 2: 12 x 2.49 lbs

Total: 59.87 lbs

12. 6B. Bent over fly

  • Set 1: 10 x 1.13 lbs

Total: 11.34 lbs

13. 7A. Glute bridge with band

  • Set 1: 12 x NaN lbs

Total: NaN lbs

14. 7B. Band walk

  • Set 1: 20 x NaN lbs

Total: NaN lbs

15. 7C. Side lying leg lift

  • Set 1: 16 x NaN lbs

Total: NaN lbs

16. 7D. Donkey kicks with weight

  • Set 1: 12 x 0 lbs

Total: 0 lbs

17. 7A. Heel taps side to side

  • Set 1: 20 x NaN lbs

Total: NaN lbs

18. 7B. C curve

  • Set 1: 10 x 0.45 lbs

Total: 4.54 lbs

19. 7C. Chop down side/centre/side

  • Set 1: 24 x 0 lbs

Total: 0 lbs

20. 7D. Side plank with reach under

  • Set 1: 8 x NaN lbs

Total: NaN lbs

21. 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