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Lisa 5

nach kirstydemariveles

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Zusammenfassung

  • event_availableAugust 9th, 2016
  • schedule59 minutes
  • equalizer29 sets,  276 reps
  • fitness_center1209 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 / high knees / stepping burpees

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

Total: 0 lbs

3. Plank 6 sec holds x 10 / glute bridge

  • Set 1: 10 x 0 lbs

Total: 0 lbs

4. 1A. Barbell front squat

  • Set 1: 12 x 4.54 lbs
  • Set 2: 12 x 4.54 lbs

Total: 108.86 lbs

5. 1B. One arm free standing dumbell row

  • Set 1: 10 x 3.18 lbs
  • Set 2: 10 x 3.18 lbs

Total: 63.5 lbs

6. 2A. Dumbell reverse lunge

  • Set 1: 16 x 1.81 lbs
  • Set 2: 16 x 1.81 lbs
  • Set 3: 8 x 0 lbs

Total: 58.06 lbs

7. 2B. Band lat pull down

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

Total: 0 lbs

8. 3A. Dumbell bench step up

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

Total: 72.57 lbs

9. 3B. Dumbell plank row

  • Set 1: 8 x 1.13 lbs
  • Set 2: 10 x 1.13 lbs

Total: 20.41 lbs

10. 4A. Barbell calf raise

  • Set 1: 20 x 4.54 lbs
  • Set 2: 20 x 4.54 lbs

Total: 181.44 lbs

11. 4b. Dumbell bicep curl

  • Set 1: 12 x 1.81 lbs
  • Set 2: 12 x 1.81 lbs

Total: 43.54 lbs

12. 5A. Ball roll out

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs

Total: 0 lbs

13. 5b. Stability ball knee tuck

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

Total: 0 lbs

14. Ball slams 40 sec ball slams/ 20 sec rest

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs
  • Set 3: 0 x 0 lbs
  • Set 4: 0 x 0 lbs

Total: 0 lbs