Deutschexpand_more

Lisa 268

nach kirstydemariveles

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Zusammenfassung

  • event_availableDecember 18th, 2024
  • schedule60 minutes
  • equalizer27 sets,  271 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec step ups/ step knee side to side/back stepping lunges/toe taps

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

Total: NaN lbs

3. 10 bird dog / 10 glute bridge

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. 1. Single arm Chest press

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

Total: 291.01 lbs

5. 1B. Chest fly

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

6. 2. Alternating lunges front foot on step

  • Set 1: 12 x 8.82 lbs
  • Set 2: 12 x 8.82 lbs

Total: 211.64 lbs

7. 2B. Dumbell full squats

  • Set 1: 16 x 15.43 lbs

Total: 246.92 lbs

8. 3. Band straight armed pulldown

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

Total: 0 lbs

9. 2B. Dumbell two armed row

  • Set 1: 10 x 12.13 lbs

Total: 121.25 lbs

10. 3. Glute sequence (see notes)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

11. 3B. Glute bridge with band

  • Set 1: 16 x 0 lbs
  • Set 2: 16 x NaN lbs

Total: NaN lbs

12. Arm section

  • Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

13. Stand tall then lateral raises 4 slow / 12 fast

  • Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

14. Squat and bicep curl circle arms up as you rise down for 2 and up for 2

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

15. Inner thigh leg lifts

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

Total: NaN lbs

16. Calf raises

  • Set 1: 20 x 12.13 lbs
  • Set 2: 20 x 12.13 lbs

Total: 485.02 lbs

17. 7. Dumbell crunches

  • Set 1: 12 x 8.82 lbs
  • Set 2: 12 x 8.82 lbs

Total: 211.64 lbs

18. 7B. Side plank hold for 8 / knee to elbow for 8 / lift and lower top leg for 8

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

Total: NaN lbs