Paola

nach kirstydemariveles

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Zusammenfassung

  • event_availableAugust 16th, 2016
  • schedule60 minutes
  • equalizer40 sets,  320 reps
  • fitness_center2835.14 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 hold x 10

  • Set 1: 10 x 0 lbs

Total: 0 lbs

4. Glute bridge 6 sec hold x 10

  • Set 1: 10 x 0 lbs

Total: 0 lbs

5. 1A. Dumbell chest press

  • Set 1: 12 x 17.64 lbs
  • Set 2: 12 x 17.64 lbs
  • Set 3: 12 x 0 lbs

Total: 423.29 lbs

6. 1B. Goblet squat

  • Set 1: 12 x 17.64 lbs
  • Set 2: 12 x 17.64 lbs

Total: 423.29 lbs

7. 30 sec jacks

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

Total: 0 lbs

8. 2A. Dumbell bent over row

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

Total: 370.38 lbs

9. 2B. Dumbell backward stepping lunges

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

Total: 388.01 lbs

10. 30 secs fast feet

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

Total: 0 lbs

11. 3A. Glute bridge heels elevated

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

Total: 0 lbs

12. 3B. Glute lunges

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

Total: 211.64 lbs

13. In and out squats alt lunges

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

Total: 0 lbs

14. 4A. Dumbell shoulder press

  • Set 1: 10 x 8.82 lbs
  • Set 2: 10 x 8.82 lbs

Total: 176.37 lbs

15. 4B. Dumbell lateral raise

  • Set 1: 12 x 5.51 lbs
  • Set 2: 12 x 5.51 lbs

Total: 132.28 lbs

16. The mummy 30 sec

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

Total: 0 lbs

17. 5A. Bicep curl

  • Set 1: 10 x 12.13 lbs
  • Set 2: 10 x 12.13 lbs

Total: 242.51 lbs

18. 5B. tricep skull crushers

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

Total: 291.01 lbs

19. Shadow boxing

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

Total: 0 lbs

20. 6A. C crunch

  • Set 1: 10 x 8.82 lbs
  • Set 2: 10 x 8.82 lbs

Total: 176.37 lbs

21. 6B. Side plank with reach under

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

Total: 0 lbs