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February 2021 Gym Program

Session 1 - GYM (Wk1&3)


Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.


Movement

2 rounds

30sec Psoas, Hip and Hamstring

30sec Upper back rollout

8 Thread the needle

10 Hamstring curls


Muscle

3 rounds (Choose a suitable weight with NO MISSED REPS)

12 Back squats

12 Pendlay Row

Rest 90secs after each round


Heart

4 rounds circuit (No time limit but no rest)

12cal Bike

8 V sit ups

12 Step Ups (Bodyweight and fast)



Session 1 - GYM 400 (Wk1&3)


Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.


Movement

2 rounds

30sec Psoas, Hip and Hamstring

30sec Upper back rollout

8 Thread the needle

10 Hamstring curls


Muscle

4 rounds (Choose a suitable weight with NO MISSED REPS)

12 Back squats

12 Pendlay Row

Rest 90secs after each round


Heart

4 rounds circuit (No time limit but no rest)

18cal Bike

12 V sit ups

16 Step Ups (Bodyweight and fast)






GYM Session 1 - 300 (Wk2&4)


Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.


Movement

2 rounds

10 Crossovers

8 Shoulder circles


Muscle

3 rounds (Choose a suitable weight so there are NO MISSED REPS)

12 Front squats

6 Pull Ups ( Band if needed)

Rest 90secs after each round


Heart

3 rounds ( No time limit but no rest)

10 cal rower

12 Lunges (Use dumbells)

10 Leg raises



GYM Session 1 - 400 (Wk2&4)


Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.


Movement

2 rounds

10 Crossovers

8 Shoulder circles


Muscle

4 rounds (Choose a suitable weight so there are NO MISSED REPS)

12 Front squats

6 Pull Ups ( Band if needed)

Rest 90secs after each round


Heart

3 rounds ( No time limit but no rest)

15 cal rower

16 Lunges (Use dumbells)

15 Leg raises




GYM Session 2 - 300 (Wk 1 &3)


Do some rowing or bike to warm up then some light stretching and activation


Movement

2 rounds

12 Crossovers

5 Inch worms


Muscle

3 rounds ( Choose a suitable weight so there are NO MISSED REPS)

12 Bench Press

12 Curl and Press

12 Seated Rows

Rest 90secs after each round


Heart

3 rounds ( No time limit but no rest)

45sec plank

8 Leg Raises

8 Slam balls



GYM Session 2 - 400 (Wk 1 &3)


Do some rowing or bike to warm up then some light stretching and activation


Movement

2 rounds

12 Crossovers

5 Inch worms


Muscle

4 rounds ( Choose a suitable weight so there are NO MISSED REPS)

12 Bench Press

12 Curl and Press

12 Seated Rows

Rest 90secs after each round


Heart

4 rounds ( No time limit but no rest)

1min plank

10 Leg Raises

8 Slam balls



GYM Session 2 - 300 (wk 2&4)


Do some rowing or bike to warm up then some light stretching


Movement

2 rounds

12 Bird Dog

12 Scapular Retractions


Muscle

3 rounds (Choose a suitable weight so there are NO MISSED REPS)

12 Incline Bench Press

12 Pendlay Rows

Rest 90secs after each round


Heart

3 rounds

16 T Push ups

20 Russian Twists

8 Wall balls

10 Calorie Bike



GYM Session 2 - 400 (wk 2&4)


Do some rowing or bike to warm up then some light stretching


Movement

2 rounds

12 Bird Dog

12 Scapular Retractions


Muscle

4 rounds (Choose a suitable weight so there are NO MISSED REPS)

12 Incline Bench Press

12 Pendlay Rows

Rest 90secs after each round


Heart

3 rounds

16 T Push ups

30 Russian Twists

10 Wall balls

12 Calorie Bike



Session 3 – GYM 300 (Wk1&3)


Do some rowing or bike to warm up then some light stretching and activation


Movement

2 Rounds

2 Inch worms

16 Bird dog


Muscle

3 Rounds (Choose a suitable weight where there are NO MISSED REPS)

12 Deadlift

16 Lunges (8each leg)

12 Shoulder Press

Rest 90sec after each round


Heart

4 rounds

10 sets Wall March (4counts)

15 Sit ups


Finisher

5min max Step ups



Session 3 – GYM 400 (Wk1&3)


Do some rowing or bike to warm up then some light stretching and activation


Movement

2 Rounds

2 Inch worms

16 Bird dog


Muscle

4 Rounds (Choose a suitable weight where there are NO MISSED REPS)

12 Deadlift

16 Lunges (8each leg)

12 Shoulder Press

Rest 90sec after each round


Heart

5 rounds

10 sets Wall March (4counts)

15 Sit ups


Finisher

6min max Step ups




GYM Session 3 – 300 (Week 2&4)


Do some rowing or bike to warm up then some light stretching and activation


Movement

2 rounds

40secs Bear Crawls


Muscle

3 Rounds ( Choose a suitable weight so there's NO MISSED REPS)

20 Step ups

10 Shoulder Press

Rest 60secs after each round


Heart

3 rounds (No time limit but NO REST)

10 V situps

8 Slam balls

10cals Row

10each leg Wall March (4 counts)



GYM Session 3 – 400 (Week 2&4)


Do some rowing or bike to warm up then some light stretching and activation


Movement

2 rounds

40secs Bear Crawls


Muscle

4 Rounds ( Choose a suitable weight so there's NO MISSED REPS)

20 Step ups

10 Shoulder Press

Rest 60secs after each round


Heart

3 rounds (No time limit but NO REST)

12 V situps

10 Slam balls

12 cals Row

10each leg Wall March (4 counts)



GYM Session 4 - 300 (Wk 1 &3)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

12 Scorpions

5 Inch worms


Muscle

3 rounds ( Choose a suitable weight so there are NO MISSED REPS)

10 Bench Press

10 Lat Pulldowns

10 Dumbbell Rows

Rest 90secs after each round


Heart

3 rounds ( No time limit but no rest)

45sec plank

16 T Push ups

10 Calorie Bike



GYM Session 4 - 400 (Wk 1 &3)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

12 Scorpions

5 Inch worms


Muscle

5 rounds ( Choose a suitable weight so there are NO MISSED REPS)

10 Bench Press

10 Lat Pulldowns

10 Dumbbell Rows

Rest 90secs after each round


Heart

4 rounds ( No time limit but no rest)

1min plank

16 T Push ups

12 Calorie Bike



GYM Session 4 - 300 (wk 2&4)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

10 Trap 3 Raise

10 Birddog


Muscle

3 rounds (Choose a suitable weight so there are NO MISSED REPS)

10 Bench Press

10 Pendlay Rows

Rest 90secs after each round


Heart

3 rounds

16 T Push ups

10 Kettlebell Swings

10 V ups

10 Calorie Bike



GYM Session 4 - 400 (wk 2&4)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

10 Trap 3 Raise

10 Birddog


Muscle

4 rounds (Choose a suitable weight so there are NO MISSED REPS)

10 Bench Press

10 Pendlay Rows

Rest 90secs after each round


Heart

4 rounds (No time limit but NO REST)

16 T Push ups

12 Kettlebell Swings

12 V ups

15 Calorie Bike

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