MRT Workout 12 + CARDIO

Movements: Lunge/Push/Twist/Single Leg/Core

Equipment Needed: Mini-Band, 1” Band, dumbbells.

-Jog in Place: :30 65-75%

-Cross Body Steps(Opposite Elbow to Opposite Knee): 20 reps each side.

-Walking Lunges: 15 on each leg. HR 60-70%

-Walking Opposite Arm/Opposite Leg, hamstring stretch: 15 on each leg. HR 60-70%

-Mountain Climbers: 20 reps. HR 70-85%

-Explosive Skips: 10 each side. HR 70-80%

-Seal Jacks: 20 reps. HR 70-80%

-Single Leg Hops: 20 each leg. HR 75-85%

-Single Leg Lateral Hops: 15 on each leg. HR 70-80%

-Burpees: 15 reps. HR 80-90%

-1” Band Shoulder Stretch with Around The World: 10 rotations each way.

-Banded Lateral Walks: 20 steps each side. HR 60-70%

-Banded Hip Bridges: 20 reps. HR 60-70%

-Banded Bicycles: 20 reps. each side. HR 60-70%

-Corrective Lunge (with broom stick): 10 PERFECTED LUNGES.

-Push Ups: 1:00 as many as you can get.

-Push Up hold to failure (Chin 2 inches off the ground. Followed by 10 push ups.

-Explosive Lunges with a bounce at the bottom of the rep: 20 reps. each leg. HR 85-95%

-Traveling Static Lunges: 20 reps. each leg. HR 80-90%

-Single Leg Jump to an Opposite Toe Tap: 20 reps. HR 80-90%

-Side shuffle touch (3 to the right/3 to the left): 1:00. HR should reach 90-95%!

-Static Lunge Hold with a calf raise: 1:00 each leg. HR 70-80%

-Side shuffle touch (3 to the right/3 to the left): 1:00. HR should reach 90-95%!

-Push Ups: 1:00 as many as you can get. (Try to beat your previous score).

REST 1-2 minutes.

-Do all exercises 4-5 sets for 12 reps per exercise.

-Kettlebell Or Dumbbell walking lunges: 12 reps on each leg. HR 75-85%.

-Dumbbell Shoulder Press: 12 reps. HR 75-85%

Heart Rate (80-90%)

-Rep count. (20/20/15/10). Do all exercises 20 reps. Rest 1:00. Do all exercises 20 reps. Rest 1:00. Do all exercises 15 reps. Rest 1:00. Do all exercises 10 reps. Understand?

-A) Bicycle crunches (fast).

-B) Jumping Lunges.

-C) Dumbbell Overhead Punches.

-D) Single Leg Hops.

-E) Reverse light dumbbell flys.

-F) Ab crunches.

30 minutes of steady state cardio. HR 70-75%

-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