Deutschexpand_more

Jonny 2

nach kirstydemariveles

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Zusammenfassung

  • event_availableDecember 2nd, 2015
  • schedule60 minutes
  • equalizer22 sets,  222 reps
  • fitness_center1552.05 lbs

1. Dynamic stretches incl bird dog

  • Set 1: 12 x 0 lbs

Total: 0 lbs

2. Clam shells

  • Set 1: 10 x 0 lbs

Total: 0 lbs

3. Warm up - marching / half jacks - 30 sec each x 4

  • Set 1: 0 x 0 lbs

Total: 0 lbs

4. 1a. Squats - goblet

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

Total: 291.01 lbs

5. 1b. One arm free standing dumbell row

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

Total: 308.65 lbs

6. 2a. Barbell romanian deadlift

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs

Total: 529.11 lbs

7. 2b. Bodyweight press ups on step

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

Total: 0 lbs

8. 3a. Stability ball leg curl

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs

Total: 0 lbs

9. 3b. One arm overhead dumbell press

  • Set 1: 8 x 15.43 lbs
  • Set 2: 8 x 15.43 lbs

Total: 246.92 lbs

10. 4a. Band lat pulldown

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

Total: 0 lbs

11. 4b. Static lunge

  • Set 1: 10 x 8.82 lbs
  • Set 2: 10 x 8.82 lbs

Total: 176.37 lbs

12. 5. Band tight rotation

  • Set 1: 12 x 0 lbs

Total: 0 lbs

13. 6. Dead bug

  • Set 1: 16 x 0 lbs

Total: 0 lbs

14. Boxing

  • Set 1: 0 x 0 lbs

Total: 0 lbs