Sign In
Englishexpand_more

Lilia 20 (19C)

by kirstydemariveles

Settings

List View

Summary

  • event_availableDecember 4th, 2023
  • schedule16 minutes
  • equalizer31 sets,  349 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. Bird dog

  • Set 1: 12 x NaN lbs

Total: NaN lbs

3. Glute bridge

  • Set 1: 12 x NaN lbs

Total: NaN lbs

4. 10 mins walk

  • Set 1: 1 x 0 lbs

Total: 0 lbs

5. 1A. Ball squats

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

Total: NaN lbs

6. 1B. One arm bench row

  • Set 1: 12 x 2.49 lbs
  • Set 2: 12 x 2.49 lbs

Total: 59.87 lbs

7. 2a. Step ups on bench

  • Set 1: 20 x 1.81 lbs
  • Set 2: 20 x 1.81 lbs

Total: 72.57 lbs

8. 2B. Press ups on table

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

Total: NaN lbs

9. 3A. Ball hamstring curl

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

Total: 0 lbs

10. 3B. Lat raise to extension to overhead press

  • Set 1: 12 x 0.45 lbs
  • Set 2: 12 x 0.45 lbs

Total: 10.89 lbs

11. 4A. Band seated row

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

Total: NaN lbs

12. 4B. Static lunge 8 each side

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

Total: NaN lbs

13. 5A. Bicep curls alternating

  • Set 1: 16 x 1.81 lbs
  • Set 2: 16 x 1.81 lbs

Total: 58.06 lbs

14. 5B. Lying Tricep skull crushers with glute bridge (hold up for the pulses) (8/4 x 3 pulses)

  • Set 1: 12 x 2.49 lbs
  • Set 2: 12 x 2.49 lbs

Total: 59.87 lbs

15. 6A. Band tight rotation

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

Total: NaN lbs

16. 6B. Reverse curl alternate heel taps

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

Total: NaN lbs

17. Boxing

  • Set 1: 1 x NaN lbs
  • Set 2: 1 x NaN lbs
  • Set 3: 1 x NaN lbs

Total: NaN lbs