Deutschexpand_more

Lisa (& Izzy) 163 FT

nach kirstydemariveles

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Zusammenfassung

  • event_availableMarch 8th, 2021
  • schedule1 h
  • equalizer29 sets,  329 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

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

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

Total: 0 lbs

3. 1A. A press

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

Total: 54.43 lbs

4. 1B. Squat and pulse

  • Set 1: 1 x 3.63 lbs
  • Set 2: 1 x 3.63 lbs

Total: 7.26 lbs

5. 2A. One armed row alternating

  • Set 1: 16 x 2.27 lbs
  • Set 2: 16 x 2.27 lbs

Total: 72.57 lbs

6. 2B. Lunges with band

  • Set 1: 15 x NaN lbs
  • Set 2: 15 x NaN lbs

Total: NaN lbs

7. 3A. Glute bridge with band/weight

  • Set 1: 16 x 2.27 lbs
  • Set 2: 16 x 2.27 lbs

Total: 72.57 lbs

8. 3B. Donkey kicks with band

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

Total: NaN lbs

9. 4A. Calf raises

  • Set 1: 20 x 2.27 lbs
  • Set 2: 20 x 2.27 lbs

Total: 90.72 lbs

10. 4B. Dumbell uppercuts

  • Set 1: 16 x 1.81 lbs
  • Set 2: 16 x 1.81 lbs

Total: 58.06 lbs

11. 5A. Bicep curl (12 singles / 12 pulses)

  • Set 1: 16 x 1.81 lbs
  • Set 2: 16 x 1.81 lbs

Total: 58.06 lbs

12. 5B. Tricep kick backs

  • Set 1: 12 x 1.36 lbs
  • Set 2: 12 x 1.36 lbs

Total: 32.66 lbs

13. Inner thigh leg lift 30 sec then sit legs in front in v, hold knee in and opp leg lifts in and out 30 sec then swap

  • Set 1: 1 x NaN lbs

Total: NaN lbs

14. 6A. Side plank crunch

  • Set 1: 12 x 0 lbs

Total: 0 lbs

15. Kneeling mermaid (8/8)

  • Set 1: 16 x NaN lbs

Total: NaN lbs

16. 6B. Full plank 30 sec

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

Total: NaN lbs

17. 10 burpees

  • Set 1: 1 x NaN lbs

Total: NaN lbs