MRT Upper Body 2
Movements: Push, Twist, Bend, Core
Equipment Needed: Mini Bands, 1” Band, Set of Dumbbells
WARM UP
-Jog down and back(or jog in place) :30 seconds. HR 65-75%.
-Side Shuffle: :30 seconds. HR 60-70%.
-Inch Worms: 10 reps. HR 70-80%.
-Big Skip’s down and back(or skip in place): :30 seconds. HR 70-80%.
-Alternate Hand to Foot Kicks: 8 reps. on each leg. HR 70-80%.
-Mountain Climbers: 30 reps (15 each side). HR 70-80%.
-Arm Circles Forward: 10 reps. HR 55-65%.
-Arm Circles Backward: 10 reps. HR 55-65%.
MINI BAND EXERCISES
-Banded Single Wrist Out and In: 10 reps. on each side. HR 60-70%.
-Banded Single Wrist Up and Down: 10 reps. on each side. HR 60-70%.
-Banded Wrists Out and In: 10 reps. HR 60-70%.
-Banded Wrists Up and Down: 10 reps. HR 60-70%.
-Banded Wrists Break the Band: hold for 15 seconds.
RESISTANCE EXERCISES
-SUPERSET.
-Dumbbell Bent Over Lateral Raises: 10 reps. HR 60-70%.
-Dumbbell Biceps Curls(Alternate): 15 reps. on each arm. HR 65-75%.
-SUPERSET.
-Dumbbell Lateral Raises: 10 reps. HR 60-70%
-Neutral Grip 1” Banded Hammer Curls: 15 reps. HR 60-70%.
-SUPERSET
-Push Ups: 15 reps. HR 60-70%.
-Dumbbell Front Raises: 15 reps. HR 65-75%.
-SUPERSET.
-Plank Elbow Taps: 15 reps each elbow. HR 60-70%.
-Dumbbell Shoulder Press: 15 reps. HR 65-75%.
-Dumbbell Russian Twist with a Shoulder Press. (4 twists/2 presses) 10 rounds. HR 70-80%.
-Jumping Jacks (fast): 25 reps. HR 80-90%.
-Supine Isometric 90 degree quad presses. (Hold for 10 seconds, do 5 rounds)
-Burpees: 10 reps.
-Reverse Burpees: 10 reps.
STRETCHING
-Kneeling Hip Flexor Stretch on both sides: Hold :10 seconds.
-Kneeling Side Stretch on both sides: Hold :10 seconds.
-Shoulder Stretch on both arms: Hold
:10 seconds.
-Tricep Stretch on both arms: Hold :10 seconds.
GREAT JOB