Deutschexpand_more

Jo 310

nach kirstydemariveles

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Zusammenfassung

  • event_availableSeptember 21st, 2023
  • schedule1 h
  • equalizer32 sets,  314 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs 3 pulse squat and heel raise / grasshoppers / side to side lunges/ arm walkouts

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

Total: 0 lbs

3. 1. Chest press band

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

4. 1B. A press to fly

  • Set 1: 12 x 0.91 lbs

Total: 10.89 lbs

5. 2. Dumbell single arm row with step in

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

Total: 76.2 lbs

6. 2B. Band seated row

  • Set 1: 12 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats half reps

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

Total: 76.2 lbs

8. 3B. Step ups 60 sec

  • Set 1: 1 x 2.27 lbs

Total: 2.27 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. Dumbell uppercuts

  • Set 1: 16 x 2.49 lbs

Total: 39.92 lbs

12. 6B. Mac raise

  • Set 1: 12 x 1.13 lbs

Total: 13.61 lbs

13. 7A. Arm walkout into plank

  • Set 1: 1 x NaN lbs

Total: NaN lbs

14. 7B. Step right leg through in between hands

  • Set 1: 5 x NaN lbs

Total: NaN lbs

15. 7C. Next time up 20 pulses with back leg lifted

  • Set 1: 20 x NaN lbs

Total: NaN lbs

16. 7D. Drop down into box lunge, arms up

  • Set 1: 12 x 0.45 lbs

Total: 5.44 lbs

17. 7E. Last one stay diwn, arms forward and shuffle then pulse back knee

  • Set 1: 10 x 0.45 lbs

Total: 4.54 lbs

18. 7F. Right arm up, left hand by side then right elbow to left knee followed by 8 pulses

  • Set 1: 10 x 0.45 lbs

Total: 4.54 lbs

19. 7G. Drop weights, hands down and step back into planks then onto forearms

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. 7H. Lie on back, grab weights and legs into tabletop

  • Set 1: 20 x 0.45 lbs

Total: 9.07 lbs

21. 7I. Back down then back into chop down in centre

  • Set 1: 20 x NaN lbs

Total: NaN lbs

22. 7J. Lie back down then up into chop down, extend legs the pulses arms towards toes

  • Set 1: 20 x NaN lbs

Total: NaN lbs

23. 7K. Lie back down and arms up over head and lift hips

  • Set 1: 1 x 0.45 lbs

Total: 0.45 lbs

24. 7L. Repeat on other side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

25. 7M. Lie on back. Instead of chop down..

  • Set 1: 16 x 0 lbs

Total: 0 lbs

26. 7N. Then repeat chop down series

  • Set 1: 1 x NaN lbs

Total: NaN lbs