MRT Full Body 2
Movements: Single Leg, Lunge, Push, Squat
Equipment Needed: Chair, Set of Dumbbells, Small Hand Towel
WARM UP
-Alternating Knee Hugs with a Squat: 10 reps each leg. HR 50-65%.
-Alternating Quad Stretch with a Squat: 10 reps each leg. HR 50-65%.
-Chair or FoamRoller Kicks with a Reverse Lunge: 10 reps each leg. HR 70-80%.
-Alternating Light Dumbbell Punches(engage your core in an athletic stance): 100 punches, 50 each arm. HR 70-85%.
-Jumping Jacks: 50 reps. HR 75-90%.
RESISTANCE EXERCISES
-Single Leg Lunge with Two Arm Dumbbell Lateral Raise: 10 reps on each side. HR 75-85%.
-SUPERSET
-Push Ups: 1 set to failure (maintain GOOD form). HR 75-90% (Did you Braydens 35?)
-Single Leg Lunge with Two Arm Dumbbell Shoulder Press: 10 reps on each side. HR 80-90%.
-Push Ups: goal 5 reps less than 1st round. HR 75-90%.
-Single Leg Lunge with Two Arm Dumbbell Front Raise: 10 reps on each side. HR 80-90%.
-Push Ups: goal is 10 reps less than 1st round. HR 75-90%.
-Alternating Single Leg Stand with Slight bend in Standing Knee: Tie and untie shoe 10 times. Goal never touch other foot to the ground. HR 70-85%.
-Towel Crunches With Towel Toward the Ceiling(rip the towel): 10 reps. HR 60-70%.
-Supine Towel Chest Press(rip the towel): 20 reps. HR 60-70%.
-Towel Crunches With Towel Toward the Ceiling(rip the towel): 10 reps. HR 60-70%.
-Russian Twist with Towel Across the Body Pulls(rip the towel): 10 to each side. HR 65-75%.
-Towel Crunches With Towel Toward the Ceiling(rip the towel): 10 reps. HR 60-70%.
-Towel Superman’s (rip the towel) 10 reps. HR 60-70%.
-Alternating Burpee(simply lie on your stomach, stand up, then lie back down) to a Reverse Burpee(simply lie on your back, stand up, then lie back down): 20 reps. HR 85-95%.
STRETCHING
-Hamstring Stretch: 20-30 second hold.
-Glute knee hug: 20-30 second hold.
-Lower lumbar: 20-30 second hold.
-Shoulder Stretch: 20-30 second hold.
-Tricep Stretch: 20-30 second hold.
-Chest and Neck Stretch: 20-30 second hold.
GREAT JOB