Deutschexpand_more

Mel 16

nach kirstydemariveles

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Zusammenfassung

  • event_availableFebruary 28th, 2017
  • schedule60 minutes
  • equalizer27 sets,  356 reps
  • fitness_center1503.55 lbs

1. Dynamic stretches

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. 30 sec arm walkout / high knees / squat / t rolls

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

Total: 0 lbs

3. 1A. Chest press (4 reg / 4 down 3 up 1 / 4 2 up 2 down)

  • Set 1: 12 x 30.86 lbs
  • Set 2: 0 x 0 lbs

Total: 370.38 lbs

4. 1B. Press ups on bench

  • Set 1: 10 x 0 lbs

Total: 0 lbs

5. 2A. Goblet kettlebell squat - 6 1/1 6 3 pulses at bottom

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

6. 2B. Static lunge / lunge hold 8 secs

  • Set 1: 10 x 11.02 lbs

Total: 110.23 lbs

7. 3A. Band seated row

  • Set 1: 12 x 0 lbs

Total: 0 lbs

8. 3B. Dumbell bent over row

  • Set 1: 10 x 15.43 lbs

Total: 154.32 lbs

9. 4. One armed shoulder press

  • Set 1: 8 x 11.02 lbs
  • Set 2: 8 x 11.02 lbs

Total: 176.37 lbs

10. 5. Tricep dips bench

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

Total: 0 lbs

11. 6. Bicep curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

12. 7A. Butterfly kicks

  • Set 1: 30 x 0 lbs

Total: 0 lbs

13. 7B. Slow mountain climbers

  • Set 1: 16 x 0 lbs

Total: 0 lbs

14. Glute circuit

  • Set 1: 0 x 0 lbs

Total: 0 lbs

15. A. Frog pump

  • Set 1: 30 x 0 lbs

Total: 0 lbs

16. B. Frog pump with dumbell

  • Set 1: 20 x 12.13 lbs

Total: 242.51 lbs

17. C. Side lying hip abduction on bench

  • Set 1: 20 x 0 lbs

Total: 0 lbs

18. D. Knee banded feet elevated glute bridge

  • Set 1: 20 x 0 lbs

Total: 0 lbs

19. E. Banded quadruped hip extensions

  • Set 1: 20 x 0 lbs

Total: 0 lbs

20. F. Step up/reverse lunge hybrid

  • Set 1: 10 x 0 lbs

Total: 0 lbs

21. G. Band seated abduction 20 reps leaning back / upright / leaning forward

  • Set 1: 60 x 0 lbs

Total: 0 lbs

22. 90 sec jacks

  • Set 1: 0 x 0 lbs

Total: 0 lbs