MRT Workout 8 + Cardio
Movements: Lunge/Twist/Push/Core
Equipment Needed: 1” Resistant Band, Set of Dumbbells or Kettlebell.
WARM UP
-A Skips/B Skips: 20 reps each side.
-Mountain Climbers: 50 reps.
-Inch worms to a push up: 10 reps.
-Seal Jacks: 30 reps.
-Skater Jumps to High Knees SUPERSET: 3 sets of 10 reps of each exercise.
-Skater Jumps to Booty Kicks SUPERSET: 3 sets of 10 reps of each exercise.
RESISTANCE/EXPLOSIVE EXERCISES
-Lunge Complex FORWARD: 10 hops to the right, 10 hops to the left.
-Bicycles: 60 reps.
-Burpees: 10 reps.
-Lunge Complex BACKWARD: 10 hops to the right, 10 hops to the left.
-Bicycles: 60 reps.
-Burpees: 10 reps.
REST 1-2 minutes.
-Do all exercises 4-5 sets for 10 reps per exercise.
-KB Swings: 10 reps.
-1” Band hold ISO Lunge with opposite arm dumbbell shoulder press: 10 reps on each side.
METABOLIC CONDITIONING
-Rep count. (20/15/10/10). Do all exercises 20 reps. Rest 1:00. Do all exercises 15 reps. Rest 1:00. Do all exercises 10 reps. Rest 1:00. Do all exercises 10 reps. Understand?
-A) Push Up to Wall Touch.
-B) Heisman Jumps.
-C) Dumbbell Jack Press.
-D) Bear Crawl Forward then BackWard.
-E) Calf Raises both legs together.
-F) Ab Scissors.
CARDIO
Add 30 minutes of steady state cardio (65-75% of max heart rate)
STRETCHING
-Standing Quad Stretch (R/L)
-Wide Stance Hamstring
Stretch
-Right and Left Groin Stretch
-Squatted Butterfly Stretch
-Arm Across the Body (R/L)
-Open Chest Stretch with Neck Roll
-Big Bow
GREAT JOB