Deutschexpand_more

Lisa 238

nach kirstydemariveles

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Zusammenfassung

  • event_availableDecember 6th, 2023
  • schedule60 minutes
  • equalizer29 sets,  341 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 2 knees to elbow to T roll / dynamic knee to elbow / arm walkouts / rope climbers

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

Total: NaN lbs

3. 10 bird dog / 12 glute bridge

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

Total: NaN lbs

4. 1A. Alternating dumbell chest press

  • Set 1: 16 x 15.43 lbs
  • Set 2: 16 x 15.43 lbs

Total: 493.84 lbs

5. 1B. Chest flies

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

6. 2. Squat and pulse 30 sec with band

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

Total: 30.86 lbs

7. 2B. Backward stepping lunges

  • Set 1: 16 x 11.02 lbs

Total: 176.37 lbs

8. 3. Alternating bent over row

  • Set 1: 16 x 12.13 lbs
  • Set 2: 16 x 12.13 lbs

Total: 388.01 lbs

9. 3B. Standing fly

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

10. 4. Diamond glute bridge with adduction

  • Set 1: 12 x NaN lbs

Total: NaN lbs

11. 4B. Band walk 40 steps

  • Set 1: 40 x NaN lbs

Total: NaN lbs

12. 4C. Side lying leg raise

  • Set 1: 16 x NaN lbs

Total: NaN lbs

13. Glute bridge with band 12 then half reps to failure

  • Set 1: 12 x NaN lbs

Total: NaN lbs

14. 5. Lying tricep pullovers

  • Set 1: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

15. 5B. Tricep dips on floor

  • Set 1: 12 x NaN lbs

Total: NaN lbs

16. 6. Bicep curls

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

Total: 291.01 lbs

17. 6B. Shoulder press

  • Set 1: 8 x 12.13 lbs
  • Set 2: 8 x 12.13 lbs

Total: 194.01 lbs

18. 7A. C crunches

  • Set 1: 12 x 11.02 lbs

Total: 132.28 lbs

19. 7B. Plank knee taps

  • Set 1: 16 x 0 lbs

Total: 0 lbs

20. 7C. Cross crawl legs 45 degrees 30 sec

  • Set 1: 16 x NaN lbs

Total: NaN lbs

21. 8A. Calf raises

  • Set 1: 30 x 12.13 lbs

Total: 363.76 lbs