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March 23rd to 29th WK 3 300/400 HOME

HOME WORKOUTS – RDM 300

Session 1 - 300

5 sets

5 Tempo crunches

10 Air squats

Move consistently and try to have little to no rest


Muscle

3 rounds

5 Push ups

10 Plank to push up

Rest 90 seconds to 2 mins after each round


Heart

8 rounds

6 Star jumps

16 Mountain climbers

Rest 30-45 seconds after each round


Finisher

4 max effort plank holds


Session 2 - 300

Movement

30 big backward circles with arms, hand facing ground

30 calf raises


Muscle (hold a light weight if available)

5 rounds

5 slow and controlled lunges (each leg)

5 squats (as slow as possible on the way down and up)

5 step ups (each leg/any height that is challenging)

Rest 1-2mins after each round


Heart

5 rounds

5 burpees

8 star jumps

10 high knees

Little to no rest


Session 3 - 300

Movement

2 rounds

10 Thread the needle (5 each side)

10 heel taps


Muscle

3 rounds

15 Glute bridges (holding weight if you can)

10 squats (slow on the way down)

10 Push ups 145


Heart

5 rounds

6 Mountain climbers

10 Crunches

15 v-ups


Session 4 - 300

Movement

2 rounds

9 Inchworms

20 Star jumps


Muscle

4 rounds

8 Plank to push up

10 Push ups (slow on the way down)


Heart

10 rounds

2 Burpees

5 Sit ups

5 Heel taps

5 Bench dips (slow and controlled)

Little to no rest


HOME WORKOUTS – RDM 400

Session 1 - 400

Movement

4 sets

5 Burpees

10 Tempo crunches

15 Air Squats

Move consistently and try to have little to no rest


Muscle

5 rounds

5 Push ups

10 Plank to push up

Rest 90 seconds to 2 mins after each round


Heart

6 rounds

6 Star jumps

10 Mountain climbers

18 Lunges

Rest 30-45 seconds after each round


Finisher

1 max effort plank hold (from elbows or hands)


Session 2 - 400

Movement

20 big backward circles with arms, hand facing ground

25 calf raises

25 bench dips


Muscle (hold a light weight if available)

4 rounds

10 slow and controlled lunges (each leg)

10 squats (as slow as possible on the way down and up)

10 step ups (each leg/any height that is challenging)

Rest 1-2mins after each round


Heart

6 rounds

5 burpees

10 star jumps

10 V-ups

10 high knees

Little to no rest


Session 3 - 400

Movement

3 rounds

10 Thread the needle (5 each side)

10 heel taps


Muscle

4 rounds

15 Glute bridges (holding weight if you can)

12 squats (slow on the way down)

10 Push ups


Heart

6 rounds

8 Mountain climbers

10 Crunches

14 v-ups


Session 4 - 400

Movement

2 rounds

10 Inchworms

18 Star jumps


Muscle

4 rounds

8 Plank to push up

10 Push ups (slow on the way down)


Heart

9 rounds

6 Burpees

8 Sit ups

8 Heel taps

8 Bench dips (slow and controlled)

Little to no rest


Finisher

2 x max effort plank



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