Deutschexpand_more

Nicola 48

nach kirstydemariveles

Einstellungen

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Zusammenfassung

  • event_availableMay 14th, 2019
  • schedule17 minutes
  • equalizer36 sets,  280 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec side to side touchdowns / lunges forward and back 15 sec per leg / fast feet / speed squats

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

Total: 0 lbs

3. Bird dog / glute bridge

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. 1A. Chest fly on ball - dumbells or band

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

Total: 291.01 lbs

5. 1B. Band squats with alternate tap back

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

Total: NaN lbs

6. The mummy 45 sec

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

Total: NaN lbs

7. 2A. Dumbell bent over row single arm with plate / band

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

Total: 264.55 lbs

8. 2B. Backward stepping lunges with dumbells

  • Set 1: 16 x 12.13 lbs
  • Set 2: 16 x 12.13 lbs

Total: 388.01 lbs

9. 45 sec in out jump squats

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

Total: NaN lbs

10. 3A. Seated band abduction

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

Total: 0 lbs

11. 3B. Band donkey kicks

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

Total: NaN lbs

12. 40 sec Rope climbers

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

Total: NaN lbs

13. 4A. Dumbell bicep curls / band

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

Total: 211.64 lbs

14. 4B. Tricep skull crushers with plate / tricep band pulldowns

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

Total: 264.55 lbs

15. 45 sec boxing

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

Total: NaN lbs

16. 5A. Plate Upright row / band

  • Set 1: 12 x 0 lbs

Total: 0 lbs

17. 5b. Shoulder press - 2 arms / band

  • Set 1: 10 x 8.82 lbs

Total: 88.18 lbs

18. 45 secs jacks

  • Set 1: 1 x NaN lbs

Total: NaN lbs

19. Ab circuit

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. Bird dog 10 each side

  • Set 1: 10 x NaN lbs

Total: NaN lbs

21. Double leg heel dips

  • Set 1: 8 x NaN lbs

Total: NaN lbs

22. Russian twists

  • Set 1: 16 x 11.02 lbs

Total: 176.37 lbs

23. Plank jacks 30 secs / hold or single leg extensions

  • Set 1: 1 x NaN lbs

Total: NaN lbs