Real Dad MovementJanuary 2021 GYM Training Program
GYM Session 1 - Jan 2021
Warm Up
Row/bike for a 2-5minutes
Movement
3 rounds
12 Shoulder circles
12Thread the needle
Muscle
3 rounds (Choose a suitable weight so that you can perform all reps with good form)
10 Barbell squats
10 Pendlay Row
Rest 90secs after each round
Heart
5 rounds (No time limit but no rest)
10 Dumbbell Thrusters
12 Step Ups (Bodyweight and fast)
GYM Session 2 - Jan 2021
Warm Up
Row/bike for a 2-5minutes
Movement
2 rounds
10 Scapular Retractions
10 Glute Bridges
Muscle
3 rounds (Choose a suitable weight so that you can perform all reps with good form)
10 Shoulder Press
10 Lat Pulldowns
10 Bench dips
Rest 90secs after each round
Heart
3 rounds ( No time limit but no rest)
45sec plank
30 Dumbbell Rows (15each)
10 Calorie Airdyne Bike
GYM Session 3 - Jan 2021
Warm Up
Row/bike for a 2-5minutes
Movement
2 rounds
16 Bird dog
10 Crossovers
Muscle
3 Rounds (Choose a suitable weight so that you can perform all reps with good form)
10 Barbell Deadlift
15 Strict form push ups
6 Single leg KB deadlift (each leg)
Rest 90sec after each round
Heart
4 rounds (No time limit but no rest)
12 Slam balls
15 Sit ups
3min rest
Finisher
1.5km row
Gym Session 4 - Jan 2021
Warm Up
Row/bike for 2-5mins
Movement
2 rounds
10 Shoulder Circles
10 Scorpions
Muscle
3 rounds