Real Dad MovementMarch 23rd to 29th WK 3 300/400 GYM
RDM 300 GYM
Session 1
Movement
3 rounds (start light and increase weight)
10 Leg extensions
12 Hamstring curls
Muscle
5 rounds
6 Back squats
12 Calf raises
Rest 1-2 mins after each round
Heart
4 rounds
12 Calorie Row
12 DB Thrusters
12 Burpees
RDM 300 GYM
Session 2 - 300
Movement
3 rounds (start light and increase weight)
10 DB curl and press
12 ring rows
Muscle
5 rounds
8 Bench Press
10 Hanging knee raises
Rest 1-2 mins after each round
Heart
3 rounds
3 Push ups
30 Plate hops
15 Calorie Bike
RDM 300 GYM
Session 3 – 300
Movement
Work continuously for 8 minutes
12 V-ups
12 Calorie bike
50 Plate hops
Muscle
5 Rounds
5 Deadlift
6 Single leg KB deadlift (each leg)
Rest 1-2 mins after each round
Heart
5 rounds
10 DB front squats
10 Mountain climbers
8 Sit ups
Finisher (optional)
1k row
Session 4 – 300
Movement (Start light and increase weight)
3 rounds
10 Bench Dips
10 Tricep Extensions
Muscle
12-10-8-6-4
DB Push press
Barbell Bent over row
Push ups
Heart
5 rounds
3 Burpees
5 Pull ups or ring rows
10 Cal row
6 Sit up
RDM 400 GYM
Session 1
Movement
3 rounds (start light and increase weight)