MRT Workout 13 + CARDIO
Movements: Squat/Lunge/Push/Pull/Bend/Twist/Single Leg/Core
Equipment Needed: Mini-Band, Kettlebell or Set of Dumbbells.
-Jog in Place: :30 HR 65-75%
-Jumping Jacks: 20 reps. HR 65-75%
-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%
-Karaoke Running Drill: 2 laps. HR 70-80%
-10 High Knees-1 Push up: 10 reps. HR 80-90%
-10 Booty Kicks-1 Crunch: 10 reps. HR 80-90%
-Banded Lateral Walks: 20 steps each side. HR 60-70%
-Banded Step Backs: 20 reps on each leg. HR 60-70%
-Banded Lateral Walks: 20 steps each side. HR 60-70%
-Corrective Lunge (with broom stick): 10 PERFECTED LUNGES.
-Corrective Push Ups: 10 PERFECT PUSH UPS.
-Corrective Squats: 10 PERFECT SQUATS.
-Alternating Lateral Lunges: 15 reps. each leg. HR 70-80%
-Clapping Push Ups: 20 reps. HR 80-90%
-Kneeling Jumps to a Squat Jump: 15 reps. HR 80-90%
-Alternating Jumping Lunges: 15 reps each leg. HR 80-90%
-Bear Crawl Square followed by 5 push ups: 3 squares one direction, 3 squares the other direction. (30 total push ups). HR 70-80%.
-Side shuffle touch with a Squat (3 to the right/3 to the left): 1:00. HR should reach 90-95%!
-Plank Challenge: 1 Plank to failure. Record your time.
REST 1-2 minutes.
-Do all exercises 4-5 sets for 12 reps per exercise.
-Kettlebell Or Dumbbell Bent Over Rows. 12 reps. HR 75-85%.
-Dumbbell Single Leg Box Lunge(back leg is on the box): 12 reps on each leg.HR 75-85%.
-Dumbbell Kneeling Wood Chops: 12 reps on each side. HR 70-80%.
Heart Rate (80-90%)
-Rep count. (20/20/20/10). Do all exercises 20 reps. Rest 1:00. Do all exercises 20 reps. Rest 1:00. Do all exercises 20 reps. Rest 1:00. Do all exercises 10 reps. Understand?
-A) Bicycle crunches (fast).
-B) Push-ups (fast).
-C) Dumbbell Overhead Punches.
-D) Skater Jumps.
-E) Light Dumbbell Hammer Curls.
-F) Russian Twists.
30 minutes of steady state cardio. HR 70-75%
-Standing Quad Stretch (R/L)
-Wide Stance Hamstring
-Right and Left Groin Stretch
-Squatted Butterfly Stretch
-Arm Across the Body (R/L)
-Open Chest Stretch with Neck Roll
-Big Bow