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MRT Workout 10
Movements: Lunge/Twist/Push/Core
Equipment Needed: Mini Band, Set of Dumbbells or Kettlebell.
WARM UP
-Jumping Jacks: 50 reps.
-Lunge/Squat/Lunge: right to left, 20 total squats.
-Opposite Arm/Opposite Leg, hamstring stretch: 15 on each leg.
-Lunge to Toe taps: 15 on each leg.
-Lateral Jumps: 30 total reps.
-Front to Back Jumps: 30 total reps.
-Square Hops Clockwise: 15 reps.
-Square Hops Counterclockwise: 15 reps.
-Inch Worms with a Push up: 10 reps.
-Seal Jacks: 50 reps.
RESISTANCE/EXPLOSIVE EXERCISES
 
-Banded Quadriceps Lunge Step backs: 20 reps on each leg.
-Mountain Climbers: 60 reps.
-Reverse Burpees: 10 reps.
-Lunge Complex Forward: 10 hops to the right, 10 hops to the left.
-Bicycles: 60 reps.
-Reverse Burpees: 10 reps.
REST 1-2 minutes.
-Do all exercises 4-5 sets for 10 reps per exercise.
-Kettlebell Goblet Squats: 10 reps.
-.Tabletop Push Ups (normal, hand clap, or hand and feet clap)
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 Ups (fast).
-B) Jumping Lunges.
-C) High Knees on each Leg.
-D) Kettlebell Shoulder Press.
-E) Ab Flutters.
-F) Ab Scissors.
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

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