March 30th to April 5th WK 4 300/400 Home Workouts
RDM 300 HOME
Session 1
Movement
4 rounds
10 Russian Twists
10 Lunges (total)
Muscle
6 Rounds
6 Squats with 3 second pause at bottom
4 thread the needle (2 each side/as slow as possible)
2 Push ups
Heart
5 rounds
7 Air squats
10 Mountain Climbers
12 Sit ups
Finisher
3 x max effort V-ups
Session 2 – 300
Movement
4 rounds
5 push ups
5 Bench dips
5 Air Squats
Muscle
5 Rounds
1 min or max plank hold straight into
10 Plank to push
12 Heel taps (total/slow and controlled)
Heart
3 rounds
10 Russian Twists
20 High Knees
10 Burpees
Finisher
5 mins mobility
Session 3 – 300
Movement
4 rounds
10 Glute Bridges
12 Heel Taps
Muscle
4 Rounds
5 Leg Raises (slow and controlled)
6 Lunges right leg (slow and controlled hold weight if available/desired)
6 lunges left leg (slow and controlled hold weight if available/desired)
10 Squats (slow and controlled hold weight if available/desired)
Heart
3 rounds
4 Inch worms
10 Burpees
10 Sit ups or v-ups
10 Calf raises (slow and controlled)
Finisher
2 max effort Planks
Session 4 – 300
Movement
Accumulate 2 min plank (can drop but 2 mins in total)
Into
3 rounds
5 Squats
15 Star jumps
Muscle
6 Rounds
4 V-ups (slow on way down)
6 Sit ups
8 Push ups
Heart
8 Rounds
2 Inch worm
3 Burpees
10 Mountain Climbers
Finisher
5 mins max step ups
5 mins max bench dips
Session 1 - 400
Movement - 400
4 rounds
10 Russian Twists
10 Lunges (total)
Muscle
6 Rounds
6 Squats with 3 second pause at bottom
6 Lunges each leg
4 thread the needle (2 each side/as slow as possible)
2 Push ups
Heart
6 rounds
7 Air squats
10 Mountain Climbers
12 Sit ups
Finisher
2 x max effort V-ups
Session 2 – 400
Movement
5 rounds
5 push ups
5 Bench dips
5 Air Squats
Muscle
5 Rounds
1 min or max plank hold straight into
10 Plank to push
12 Heel taps (total/slow and controlled)
Heart
4 rounds
10 Star Jumps
10 Russian Twists
20 High Knees
10 Burpees
Finisher
10 mins mobility
Session 3 – 400
Movement
5 rounds
12 Glute Bridges
12 Heel Taps
Muscle
5 Rounds
5 Leg Raises (slow and controlled)
6 Lunges right leg (slow and controlled hold weight if available/desired)
6 lunges left leg (slow and controlled hold weight if available/desired)
10 Squats (slow and controlled hold weight if available/desired)
Heart
4 rounds
2 Inch worms
4 Push ups
10 Burpees
10 Sit ups or v-ups
10 Calf raises (slow and controlled)
Finisher
1 max effort Planks
Session 4 – 400
Movement
Accumulate 2 min plank (can drop but 2 mins in total)
Into
4 rounds
3 Situps
5 Squats
15 Star jumps
Muscle
6 Rounds
8 V-ups (slow on way down)
8 Sit ups
8 Push ups
Heart
10 Rounds
2 Inch worm
3 Burpees
10 Mountain Climbers
Finisher
6 mins max step ups
6 mins max bench dips