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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