Englishexpand_more

Jo 330

by kirstydemariveles

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Summary

  • event_availableJanuary 30th, 2024
  • schedule59 minutes
  • equalizer32 sets,  318 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 NaN lbs
  • Set 2: 1 x NaN lbs

Total: NaN lbs

3. 1. Chest press half reps

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

Total: 370.38 lbs

4. 1B. A press to fly

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

5. 2. Dumbell single arm row with step in

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

Total: 370.38 lbs

6. 2B. Band seated row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

7. 3. Goblet squats half reps

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

Total: 370.38 lbs

8. 3B. Step ups 60 sec

  • Set 1: 1 x 11.02 lbs

Total: 11.02 lbs

9. 4. Bicep curl

  • Set 1: 12 x 12.13 lbs
  • Set 2: 12 x 12.13 lbs

Total: 291.01 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 uppercuts

  • Set 1: 16 x 8.82 lbs

Total: 141.1 lbs

12. 6B. Mac raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 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 2.2 lbs

Total: 11.02 lbs

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

  • Set 1: 20 x 2.2 lbs

Total: 44.09 lbs

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

  • Set 1: 12 x 2.2 lbs

Total: 26.46 lbs

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

  • Set 1: 10 x 2.2 lbs

Total: 22.05 lbs

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

  • Set 1: 10 x 2.2 lbs

Total: 22.05 lbs

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

  • Set 1: 1 x 0 lbs

Total: 0 lbs

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

  • Set 1: 20 x 2.2 lbs

Total: 44.09 lbs

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

  • Set 1: 20 x 0 lbs

Total: 0 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 4.41 lbs

Total: 4.41 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