Deutschexpand_more

Smita 53

nach kirstydemariveles

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Zusammenfassung

  • event_availableSeptember 30th, 2019
  • schedule60 minutes
  • equalizer31 sets,  389 reps
  • fitness_center4213.03 lbs

1. Dynamic stretches

  • Set 1: 1 x 0 lbs

Total: 0 lbs

2. 30 secs walking burpee / speed squats / side to side touchdowns / forward stepping lunges

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

Total: 0 lbs

3. 1A. Kettlebell squats

  • Set 1: 12 x 22.05 lbs
  • Set 2: 10 x 22.05 lbs
  • Set 3: 8 x 22.05 lbs

Total: 661.39 lbs

4. 1B. One arm free standing dumbell row

  • Set 1: 12 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs
  • Set 3: 8 x 15.43 lbs

Total: 462.97 lbs

5. 2A. Dumbell backward stepping lunges

  • Set 1: 20 x 11.02 lbs
  • Set 2: 18 x 11.02 lbs
  • Set 3: 16 x 11.02 lbs

Total: 595.25 lbs

6. 2B. Band lat pulldown

  • Set 1: 16 x 0 lbs
  • Set 2: 14 x 0 lbs
  • Set 3: 12 x 0 lbs

Total: 0 lbs

7. 3A. Dumbell bench step up

  • Set 1: 24 x 11.02 lbs
  • Set 2: 20 x 11.02 lbs
  • Set 3: 16 x 11.02 lbs

Total: 661.39 lbs

8. 3B. Dumbell plank row

  • Set 1: 12 x 5.51 lbs
  • Set 2: 10 x 5.51 lbs
  • Set 3: 8 x 5.51 lbs

Total: 165.35 lbs

9. 4A. Dumbell calf raise

  • Set 1: 20 x 15.43 lbs
  • Set 2: 18 x 15.43 lbs
  • Set 3: 16 x 15.43 lbs

Total: 833.35 lbs

10. 4B. Alternate bicep curl (dumbells)

  • Set 1: 20 x 15.43 lbs
  • Set 2: 18 x 15.43 lbs
  • Set 3: 16 x 15.43 lbs

Total: 833.35 lbs

11. 5A. Ball roll out

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

Total: 0 lbs

12. 5B. Ball knee tuck

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

Total: 0 lbs