Lisa 11

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

November 3rd, 2016
1 h
30 sets, 188 reps
392 lbs

1. Dynamic stretches

Set 1: 0 x 0 lbs

Total: 0 lbs

2. 30 sec back stepping lunge and knee lift (15 sec each side) / speed squats / fast feet / jacks

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

Total: 0 lbs

3. Cat cow

Set 1: 10 x 0 lbs

Total: 0 lbs

4. Donkey kicks

Set 1: 10 x 0 lbs

Total: 0 lbs

5. Big 5 circuit

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

Total: 0 lbs

6. Squat and overhead plate press

Set 1: 12 x 2.27 lbs
Set 2: 12 x 2.27 lbs

Total: 54.43 lbs

7. TRX row

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

Total: 0 lbs

8. Static lunges with half reps and 8 count hold

Set 1: 8 x 2.27 lbs
Set 2: 8 x 2.27 lbs

Total: 36.29 lbs

9. Cross 30 sec hold

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

Total: 0 lbs

10. Boxing 1 min

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

Total: 0 lbs

11. Big 5 circuit

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

Total: 0 lbs

12. Split squat and one arm band row (each side)

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

Total: 0 lbs

13. Band out out in in then 12 side lifts

Set 1: 20 x 0 lbs
Set 2: 20 x 0 lbs

Total: 0 lbs

14. Dumbell chest press

Set 1: 12 x 3.63 lbs
Set 2: 12 x 3.63 lbs
Set 3: 0 x 0 lbs

Total: 87.09 lbs

15. Pallof press

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

Total: 0 lbs

16. Burpees 1 min

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

Total: 0 lbs

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