Deutschexpand_more

Jo 356

nach kirstydemariveles

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Zusammenfassung

  • event_availableMay 21st, 2024
  • schedule60 minutes
  • equalizer34 sets,  324 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec side to side touchdowns / lunges forward and back 15 sec per leg / fast feet / speed squats

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

Total: 0 lbs

3. Bird dog / glute bridge

  • Set 1: 12 x NaN lbs

Total: NaN lbs

4. 1A. Chest press (4 reg / 4 down 3 up 1 / 4 2 up 2 down)

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

Total: 423.29 lbs

5. 1B. Band squats with alternate tap back

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

Total: NaN lbs

6. The mummy 45 sec

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

Total: NaN lbs

7. 2A. Dumbell bent over row single arm with plate

  • Set 1: 16 x 15.43 lbs
  • Set 2: 16 x 15.43 lbs

Total: 493.84 lbs

8. 2B. Backward stepping lunges with dumbbell twist

  • Set 1: 16 x 12.13 lbs
  • Set 2: 16 x 12.13 lbs

Total: 388.01 lbs

9. 45 sec in out jump squats

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

Total: NaN lbs

10. 3A. Seated band abduction

  • Set 1: 30 x NaN lbs
  • Set 2: 30 x NaN lbs

Total: NaN lbs

11. 3B. Band donkey kicks

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

Total: NaN lbs

12. 45 sec Rope climbers

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

Total: NaN lbs

13. 4A. Dumbell bicep curls

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

Total: 308.65 lbs

14. 4B. Tricep skull crushers with plate

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

Total: 370.38 lbs

15. 5A. Plate Upright row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

16. 5b. Shoulder press - 2 arms

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

17. 45 secs jacks

  • Set 1: 1 x NaN lbs

Total: NaN lbs

18. Ab circuit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

19. Bird dog 10 each side

  • Set 1: 12 x 0 lbs

Total: 0 lbs

20. Double leg heel dips

  • Set 1: 12 x 0 lbs

Total: 0 lbs

21. Paloff press

  • Set 1: 12 x NaN lbs

Total: NaN lbs

22. Plank jacks 30 secs / hold

  • Set 1: 1 x NaN lbs

Total: NaN lbs