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Jonny 9 (A) - week 3

nach kirstydemariveles

Einstellungen

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Zusammenfassung

  • event_availableJanuary 2nd, 2016
  • schedule60 minutes
  • equalizer34 sets,  374 reps
  • fitness_center3571.49 lbs

1. Yoga plex

  • Set 1: 10 x 0 lbs

Total: 0 lbs

2. Bird dog

  • Set 1: 10 x 0 lbs

Total: 0 lbs

3. Clam shells

  • Set 1: 12 x 0 lbs

Total: 0 lbs

4. 1A. Goblet squat

  • Set 1: 10 x 17.64 lbs
  • Set 2: 10 x 17.64 lbs
  • Set 3: 10 x 17.64 lbs

Total: 529.11 lbs

5. 1B One armed dumbell row

  • Set 1: 10 x 17.64 lbs
  • Set 2: 10 x 17.64 lbs
  • Set 3: 10 x 17.64 lbs

Total: 529.11 lbs

6. 2A. Dumbell reverse lunge

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs

Total: 396.83 lbs

7. 2B. Band lat pulldown

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs
  • Set 3: 12 x 0 lbs

Total: 0 lbs

8. 3A. Dumbell bench step up

  • Set 1: 14 x 11.02 lbs
  • Set 2: 14 x 11.02 lbs
  • Set 3: 14 x 11.02 lbs

Total: 462.97 lbs

9. 3B. Dumbell plank row

  • Set 1: 8 x 5.51 lbs
  • Set 2: 8 x 5.51 lbs
  • Set 3: 8 x 5.51 lbs

Total: 132.28 lbs

10. 4A. Dumbell calf raises

  • Set 1: 20 x 17.64 lbs
  • Set 2: 20 x 17.64 lbs
  • Set 3: 20 x 17.64 lbs

Total: 1058.22 lbs

11. 4B. Dumbell bicep curls

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs
  • Set 3: 10 x 15.43 lbs

Total: 462.97 lbs

12. 5A. Stability ball roll out

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 10 x 0 lbs

Total: 0 lbs

13. 5B. Stability ball knee tuck

  • Set 1: 8 x 0 lbs
  • Set 2: 8 x 0 lbs
  • Set 3: 8 x 0 lbs

Total: 0 lbs

14. Kettlebell tabata 45 sec / 15 sec x 3/4

  • Set 1: 0 x 0 lbs

Total: 0 lbs