Deutschexpand_more

Lisa 7

nach kirstydemariveles

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Zusammenfassung

  • event_availableSeptember 15th, 2016
  • schedule60 minutes
  • equalizer29 sets,  286 reps
  • fitness_center2808.69 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
  • Set 3: 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 22.05 lbs
  • Set 2: 12 x 22.05 lbs

Total: 529.11 lbs

5. 1B. One arm free standing dumbell row

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

Total: 370.38 lbs

6. 2A. Dumbell reverse lunge

  • Set 1: 16 x 8.82 lbs
  • Set 2: 16 x 8.82 lbs
  • Set 3: 0 x 0 lbs

Total: 282.19 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 8.82 lbs
  • Set 2: 20 x 8.82 lbs

Total: 352.74 lbs

9. 3B. Dumbell plank row

  • Set 1: 10 x 5.51 lbs
  • Set 2: 10 x 5.51 lbs

Total: 110.23 lbs

10. 4A. Barbell calf raise

  • Set 1: 20 x 22.05 lbs
  • Set 2: 20 x 22.05 lbs

Total: 881.85 lbs

11. 4b. Dumbell bicep curl

  • Set 1: 16 x 8.82 lbs
  • Set 2: 16 x 8.82 lbs

Total: 282.19 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: 10 x 0 lbs
  • Set 2: 10 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

Total: 0 lbs