Kristina 111 (110 C)

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

December 11th, 2023
1 h
31 sets, 321 reps
NaN lbs

1. Dynamic stretches

Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 3 pulse squat jump in and out / high knees / shadow boxing / tap forwards and back

Set 1: 1 x 0 lbs
Set 2: 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. A press

Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

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

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

Total: 423.29 lbs

7. 4. Backward step then step in (10 each side) then bend back knee for 8 pulses

Set 1: 16 x NaN lbs
Set 2: 16 x NaN lbs

Total: NaN lbs

8. Hinge over, place fingertips on floor and 12 pulses

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

Total: NaN lbs

9. 2B. J lo with rotation- 8 each side

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

Total: 0 lbs

10. 3A. Dumbell two armed rows

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

Total: 308.65 lbs

11. 3B. Band seated row

Set 1: 12 x 0 lbs

Total: 0 lbs

12. 5A. Bicep curl band

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

Total: 0 lbs

13. 5B. Standing tricep kickbacks - 12 then 8 pulses

Set 1: 12 x 4.41 lbs
Set 2: 12 x 4.41 lbs

Total: 105.82 lbs

14. 5C. Lat raise with rotation and overhead press

Set 1: 10 x 5.51 lbs
Set 2: 10 x 5.51 lbs

Total: 110.23 lbs

15. 6A. Side plank with dips

Set 1: 10 x NaN lbs
Set 2: 10 x NaN lbs

Total: NaN lbs

16. 6B. Leg extension with slow crunch to the side - 10 each side

Set 1: 20 x NaN lbs
Set 2: 20 x NaN lbs

Total: NaN lbs

17. 6C. C curve with dumbell lift

Set 1: 12 x 2.2 lbs
Set 2: 12 x 2.2 lbs

Total: 52.91 lbs

18. Ball slams 90 secs

Set 1: 1 x 0 lbs

Total: 0 lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined