MRT Exercises/Complexes

As promised I wanted to share some good MRT complexes with you, so you can start creating your own work outs. Play with these exercises, and notice what effects your work outs have on your body, the results you are looking to achieve, and your appetite (I can almost guarantee that your appetite will increase because your metabolism is going to go through the roof with these!). It is important to know these effects going in so that you can plan your diet accordingly so that you do not gain the wrong kind of weight. I will explain more about how to fine tune your work outs for strength, tone, mass, fat burning, etc. later on. Without further ado, here are a list of exercises and complexes:

 (if you do not know how to perform the exercise I recommend searching youtube, if you cannot find anything on there leave a comment or message me directly. I am working on putting together a video exercise library, hopefully by next month, on my website www.zenphitness.com)

Complex A:
Perform 8-12 reps of each exercise, resting no more than 10-15 seconds between exercises, do 1 set of each exercise in succession, resting 45-60 seconds in between circuits. Perform at a swift pace, but moderate enough to maintain good form

1. Bodyweight squats
2. Bench dips
3. Rebel rows (push-ups with dumbells in hand, push-up rep then single arm row in the push up position)
4. Chest press

Complex B:

1. Dumb bell lunges
2. Elevated push-ups
3. Skull-crushers (a.k.a. French press, tricep extensions)
4. Preacher curls

Complex C:

1. 45 second plank
2. Pull-ups (can substitute lat pull down)
3. Bent over lateral raises
4. Step-ups

This work out can be done in less than 45 minutes, keeps your heart rate up, and can be customized with any kind of resistance you are comfortable with. For general strength and conditioning, the optimum rep range is 8-12, which seems to be the magical range that brings about the best metabolic results.

Keys to success in developing your own workouts:

- Work the whole body, if you are used to focusing on one muscle group you can add emphasis on that muscle group for a particular work out.

- Work the legs: a lot of lifters neglect working their legs, which are the foundation for a solid frame, and higher metabolism. Your legs have the biggest muscles in your body, they also consume the most calories, lead the body in healthy hormone production, and simply need to feed.

- Change it up. Don't do the same work out 2 training days in a row. Develop a minimum of 4 workouts (24 is better, or more) and do a different one each time.

In later posts I will further discuss how you can fine tune your workouts to meet your goals, whatever they are. I will discuss how to alter your rep pace, rests, and resistance to achieve different results, regulate your hormones, and blast through plateaus. Have fun with it!

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