MRT Workout 12
Movements: Lunge/Push/Twist/Single Leg/Core
Equipment Needed: Mini-Band, 1” Band, dumbbells.
WARM UP
-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.
LOWER BODY MINI-BAND EXERCISES
-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%
RESISTANCE/EXPLOSIVE EXERCISES
-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%
METABOLIC CONDITIONING
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.
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