Deutschexpand_more

Jo 99 FT

nach kirstydemariveles

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Zusammenfassung

  • event_availableMarch 10th, 2021
  • schedule60 minutes
  • equalizer25 sets,  219 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 secs forward and back taps / squat and heel lift / grasshoppers / arm walkouts

  • Set 1: 1 x 0 lbs

Total: 0 lbs

3. Superset circuit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

4. 1A. Chest press - 12 regular / 6 tiny halfway pulses

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

Total: 370.38 lbs

5. 1B. Chest press band

  • Set 1: 16 x NaN lbs

Total: NaN lbs

6. 2A. Goblet squats (12 singles/6 tiny pulses)

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

Total: 370.38 lbs

7. 2B. J lo with rotation- 8 then 8 tiny pulses (each side)

  • Set 1: 8 x NaN lbs

Total: NaN lbs

8. 3A. Dumbell rows

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

Total: 308.65 lbs

9. 3B. Band seated row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

10. 4. Lunge dumbell sequence (one side at a time)

  • Set 1: 1 x 0 lbs

Total: 0 lbs

11. 4B. Fingertips to floor and leg lifts then pulses (5/5)

  • Set 1: 10 x 0 lbs

Total: 0 lbs

12. 5A. Bicep curl band

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

Total: NaN lbs

13. 5B. Lying Tricep skull crushers with glute bridge (hold up for the pulses) (8/4 x 3 pulses)

  • Set 1: 12 x 13.23 lbs
  • Set 2: 12 x 13.23 lbs

Total: 317.47 lbs

14. 5C. Lat raise with rotation

  • Set 1: 10 x 4.41 lbs
  • Set 2: 10 x 4.41 lbs

Total: 88.18 lbs

15. 6A. Side lying hip raise - 8 then 8 tiny pulses

  • Set 1: 10 x 0 lbs

Total: 0 lbs

16. 6B. Dead bug - 8 to one side then 4 tiny lifts and lowers

  • Set 1: 12 x NaN lbs

Total: NaN lbs

17. 6C. C curve with dumbell lift and rotation at bottom

  • Set 1: 5 x 0 lbs

Total: 0 lbs

18. Rainbow plank

  • Set 1: 1 x undefined lbs

Total: NaN lbs

19. 60 secs jacks

  • Set 1: 1 x 0 lbs

Total: 0 lbs