Deutschexpand_more

Vips L4

nach kirstydemariveles

Einstellungen

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Zusammenfassung

  • event_availableJuly 20th, 2020
  • schedule60 minutes
  • equalizer36 sets,  305 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 NaN lbs
  • Set 2: 1 x NaN lbs

Total: NaN lbs

3. Bird dog / glute bridge

  • Set 1: 12 x NaN lbs

Total: NaN lbs

4. 1A. Band chest press

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

Total: NaN 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 row alternating

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

Total: 370.38 lbs

8. 2B. Backward stepping lunges with dumbells

  • Set 1: 16 x 8.82 lbs
  • Set 2: 16 x 8.82 lbs

Total: 282.19 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: 30 x NaN lbs
  • Set 2: 30 x NaN lbs

Total: NaN lbs

11. 3B. Band donkey kicks

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

Total: NaN lbs

12. 45 sec Rope climbers

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

Total: NaN lbs

13. 4A. Dumbell bicep curls

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs

Total: 308.65 lbs

14. 4B. Tricep skull crushers with plate

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

Total: 291.01 lbs

15. 45 sec spotty dogs

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

Total: 0 lbs

16. 5A. Plate Upright row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

17. 5B. Mac raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 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: 12 x NaN lbs

Total: NaN lbs

22. Paloff press

  • Set 1: 1 x NaN lbs

Total: NaN lbs

23. Plank jacks 30 secs / hold

  • Set 1: 1 x NaN lbs

Total: NaN lbs