Deutschexpand_more

Penny 16

nach kirstydemariveles

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Zusammenfassung

  • event_availableJanuary 9th, 2019
  • schedule60 minutes
  • equalizer31 sets,  224 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. Warm up 30 sec squat jumps / arm walkouts/ glute bridges / jump lunges

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

Total: 0 lbs

3. A1. chest press - hold for 8 then 12 reps

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 22.05 lbs

Total: 352.74 lbs

4. A2. High leg step ups 12 each side

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

Total: NaN lbs

5. B1. TRX row

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

Total: NaN lbs

6. B2. Single leg piston squats using chair

  • Set 1: 8 x 0 lbs
  • Set 2: 8 x 0 lbs

Total: 0 lbs

7. C1. Barbell lunges - hold for 8 then 12 reps

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 33.07 lbs

Total: 793.66 lbs

8. C2. Band out out in in 40 secs

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

Total: 0 lbs

9. D1. Barbell bicep curl

  • Set 1: 16 x 22.05 lbs
  • Set 2: 16 x 22.05 lbs

Total: 705.48 lbs

10. D2. Shoulder press - 6 no legs / 6 legs

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs

Total: 529.11 lbs

11. D3. Tricep skull crushers

  • Set 1: 8 x 15.43 lbs
  • Set 2: 8 x 15.43 lbs

Total: 246.92 lbs

12. E1. RKC plank 40 sec

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

Total: NaN lbs

13. E2. Side plank with reach under

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

Total: 0 lbs

14. 10 mins bike sprints / hill climbs - 3

  • Set 1: 1 x 0 lbs
  • Set 2: 1 x 0 lbs
  • Set 3: 1 x 0 lbs
  • Set 4: 1 x 0 lbs

Total: 0 lbs