MRT Workout 4
Movements: Single Leg, Lunge, Push, Squat
Equipment Needed: Chair, Set of Dumbbells, Small Hand Towel
WARM UP
-Alternating Knee Hugs with a Squat: 10-20 reps each leg.
-Alternating Quad Stretch with a Squat: 10-20 reps each leg.
-Chair or FoamRoller Kicks: 10-15 reps each leg.
-Chair or FoamRoller Kicks with a Lunge: 10-15 reps each leg.
-Alternating Light Dumbbell Punches(engage your core in an athletic stance): 100 punches, 50 each arm.
-Jumping Jacks: 50 reps.
RESISTANCE EXERCISES
-Single Leg Lunge with Two Arm Dumbbell Lateral Raise: 10-20 reps on each side.
-Push Ups: 1 set to failure (maintain GOOD form).
-Single Leg Lunge with Two Arm Dumbbell Shoulder Press: 10-20 reps on each side.
-Push Ups: goal 5 reps less than 1st round.
-Single Leg Lunge with Two Arm Dumbbell Front Raise: 10-20 reps.
-Push Ups: goal is 10 reps less than 1st round.
-Single Leg Stand with Slight bend in Standing Knee: Tie and untie other shoe 10 times. Goal never touch other foot to the ground.
-Towel Crunches With Towel Toward the Ceiling(rip the towel): 20-30 reps
-Supine Towel Chest Press(rip the towel): 20-30 reps
-Seated Towel Across the Body Pulls(rip the towel): 10 to each side.
-Towel Crunches With Towel Toward the Ceiling(rip the towel): 20-30 reps
-Towel Superman’s (Towel in and out toward your chin): 20-30 reps.
-Slow motion Burpees(simply lie on your stomach, stand up, then lie back down): 10 reps.
-Slow motion Reverse Burpees(simply lie on your back, stand up, then lie back down): 10 reps.
-Dynamic Burpees(fast as you can): 10 reps.
-Dynamic Reverse Burpees(fast as you can): 10 reps.
STRETCHING
-Hamstring Stretch: 10-30 second hold.
-Glute knee hug: 10-30 second hold.
-Lower lumbar: 10-30 second hold.
-Shoulder Stretch: 10-30 second hold.
-Tricep Stretch: 10-30 second hold.
-Chest and neck Stretch: 10-30 second hold.
GREAT JOB